2DB Bent Over Row

The 2DB bent over row is pulling exercise that places additional emphasis on core strength as well as the hips and hamstrings.

Cues:

  • Hinge to approximately 90 degrees and row one DB to the chest, alternating each rep
  • Retract and depress the scaps as you row
  • Neck should stay long and relaxed

Mistakes:

  • Shrugging the shoulders towards the ears as you row
  • Allowing shoulders to roll forward when rowing
  • Rounding the low back
  • Standing too upright/failing to make torso horizontal

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

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