Two Arm Hammer Dumbbell Rows

Exercise Tips

  • Keep your back flat and head up

Two Arm Hammer Dumbbell Rows

This exercise targets the middle back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Rhomboids (Middle Back), Latissimus Dorsi (Lats), Biceps


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Latissimus Dorsi (Lats), Biceps

Equipment: Dumbbells

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Stand with your feet slightly wider than shoulder width apart, toes pointing forward. Hold a dumbbell in each hand with an overhand grip, palms facing each other. Bend over so your back is at a 45 degree angle to the floor, hanging your arms straight down by your shins.

  1. 1 Exhaling, lift both elbows
    straight back, bringing your hands up to your stomach. Keep your elbows close to your sides and pinch your shoulder blades together the entire time.
  2. 2 Inhale and slowly lower your arms back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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