Exercise Comparison
Bent Over Barbell Row vs Bent Over Two-Dumbbell Row With Palms In
Side-by-Side
Muscle Analysis
Shared
Only in Bent Over Barbell Row
Instructions
Bent Over Barbell Row
Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Then inhale and slowly lower the barbell back to the starting position.
Repeat for the recommended amount of repetitions.
Bent Over Two-Dumbbell Row With Palms In
With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the dumbbells to your side as you breathe out, squeezing your shoulder blades together. On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the middle back. Bent Over Barbell Row is a beginner exercise using barbell, while Bent Over Two-Dumbbell Row With Palms In is beginner and uses dumbbell. Choose Bent Over Barbell Row if you have access to barbell, or Bent Over Two-Dumbbell Row With Palms In if you prefer dumbbell.