How to Do Bent Over Two-Dumbbell Row with Palms In

Bigger Stronger Leaner
1

Hey,

Quick question: has anyone switched from traditional overhand dumbbell rows to the palms-in version (neutral grip)? I made the change a few weeks back, and honestly — it feels more natural and my back engagement is WAY better.

Here’s what I’ve noticed so far:
:white_check_mark: Less shoulder strain
:white_check_mark: Better squeeze in the lats and traps
:white_check_mark: Easier on the wrists (especially after pressing days)

Basically, you’re hinging at the hips like a regular bent-over row, but holding the dumbbells palms facing each other. It hits the lats, rhomboids, rear delts, and even helps posture — great if you’re stuck behind a desk all day.

If anyone’s tried this or has tips for progressing (adding pause reps? single-arm rows?), would love to hear your thoughts!

Stay strong and row clean!

2

Hmmmm… this is how I normally do them.

3

I thought that was traditional.

17466327068222337676123026776189
17466327068222337676123026776189366×466 29.7 KB

Kroc rows.

1 Like
4

Glad I’m not the only one who thought this.

5

I do them both, but neutral grip is certainly more lat focused, whereas overhand grip is more traps and rhomboids.

6

I appreciate your screen name because I read it as “Fit Nintendo Entertainment System Sexpert 972”

7

I also thought this was the primary way. Learning to row back to my pocket vs pull the DB up to my armpit was the big “aha” for me in terms of lat engagement.