Bent Over Two-Dumbbell Row vs Straight Bar Bench Mid Rows

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.

Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.

Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.

After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.