Bent Over Two-Dumbbell Row

What it is

This compound pulling movement effectively targets your middle back. You will also engage your biceps, lats, and shoulders throughout the exercise. It involves hinging at the hips with a flat back and pulling two dumbbells towards your torso.

Technique tips

• Maintain a straight back throughout the entire movement.
• Ensure your torso remains almost parallel to the floor.
• Keep your head in a neutral position, looking slightly forward.
• Pull the dumbbells towards your sides, keeping elbows close.
• Exhale as you pull the weights up; inhale as you lower them.
• Focus on squeezing your back muscles at the top of the pull.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.