Exercise Comparison
Bent Over Two-Dumbbell Row vs One-Arm Long Bar Row
Side-by-Side
Muscle Analysis
Shared
Only in Bent Over Two-Dumbbell Row
Instructions
Bent Over Two-Dumbbell Row
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your 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), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). 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.
One-Arm Long Bar Row
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
After a brief pause, return to the starting position.
Verdict
Both exercises target the middle back. Bent Over Two-Dumbbell Row is a beginner exercise using dumbbell, while One-Arm Long Bar Row is beginner and uses barbell. Choose Bent Over Two-Dumbbell Row if you have access to dumbbell, or One-Arm Long Bar Row if you prefer barbell.