Dumbbell Row Bilateral

How to do it

1. Stand with a dumbbell in each hand, feet hip-width apart, and a slight bend in the knees.
2. Hinge at the hips until the torso is at about a 45 degree angle, keeping the back flat and the chest proud.
3. Let both dumbbells hang straight down beneath the shoulders, palms facing each other.
4. Pull both dumbbells up to the ribs at the same time, driving the elbows back toward the ceiling.
5. Squeeze the shoulder blades together at the top with the dumbbells touching the lower-rib line.
6. Lower both dumbbells under control over 2 to 3 seconds back to the fully extended hanging position.

Common mistakes

• Standing too upright, which turns the row into a high pull and removes the lat engagement.
• Rounding the lower back at the hinge, which loads the spine instead of the working muscles.
• Yanking the dumbbells up with momentum instead of pulling cleanly with the back.
• Letting the elbows flare wide, which shifts work off the lats onto the rear delts only.