Bent Over Two-Dumbbell Row With Palms In
The bent over two-dumbbell row with palms in uses the same hip-hinge row as the standard dumbbell row, but turns your palms to face each other instead of facing behind you. That neutral grip keeps your elbows tucked closer to your sides through the pull, which shifts more of the work onto your lats and biceps and takes some strain off the shoulder joint. It's a good option for lifters who feel shoulder discomfort with a standard overhand-grip row.
Why it works
Grip position changes how your shoulder and elbow are allowed to travel during a row. A neutral, palms-in grip naturally keeps your elbows closer to your ribs as you pull, which favors your lats and biceps over the rear delts and upper traps that a wider, overhand grip tends to recruit more. For anyone whose shoulders don't love the external rotation a standard row grip demands, this version delivers a similar middle-back stimulus with a more forgiving joint position.
Set up
- Hold a dumbbell in each hand with your palms facing each other.
- Hinge at the hips to about 45 degrees, knees softly bent.
- Let both dumbbells hang at arm's length below your shoulders, palms still facing in.
- Brace your core before starting the first pull.
How to do it
- Pull both dumbbells up toward your hips, keeping your elbows close to your sides.
- Keep your torso angle fixed as you row; the pull comes from your arms and back, not your legs standing up.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the dumbbells under control, keeping the neutral grip throughout.
- Reset your core brace before the next rep.
Form cues
- Keep your elbows tucked close to your ribs, not flared out.
- Pull toward your hips, not straight up toward your armpits.
- Squeeze your shoulder blades together at the top.
- Keep your wrists neutral, don't let them rotate mid-pull.
Breathing: Exhale as you pull the dumbbells up, inhale as you lower them back to the hang.
Common mistakes
Letting the grip rotate back toward overhand partway through the set.
Fix: Keep a conscious focus on your palms facing each other for the entire rep, especially as fatigue sets in.
Flaring the elbows out wide instead of keeping them tucked.
Fix: Think about brushing your elbows past your ribs on the way up rather than driving them out to the sides.
Pulling the dumbbells too high, toward the chest instead of the hips.
Fix: Aim the pull toward your hip crease, which keeps the neutral-grip mechanics intact through the full range.
Losing the torso hinge angle as the set gets harder.
Fix: Set your hinge before the first rep and check it hasn't drifted upright by the last one; drop the weight if it has.
How to program it
- Given the lighter shoulder demand, this variation works well twice a week for most beginners, provided total pulling volume across the week stays reasonable.
- 2 to 3 sets of 10 to 12 reps is a solid starting range while you're learning the grip and hinge together.
- Use this version specifically on days your shoulders feel cranky with a standard grip row, and switch back once they've settled.
Safety notes
- If you still feel shoulder discomfort with the neutral grip, drop the weight before assuming the exercise itself is the problem.
- Keep the hinge angle fixed through the set; a rounding lower back is still the main risk here even with a shoulder-friendly grip.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
What's the difference between a regular dumbbell row and this palms-in version?
The grip: palms face each other instead of behind you, which tucks your elbows closer to your body and shifts more emphasis onto your lats and biceps while easing shoulder strain.
Is the neutral grip row better for shoulder pain?
Many lifters find it more comfortable since it avoids the external rotation a standard overhand-grip row asks for, though persistent pain still deserves attention beyond a grip change.
How many reps should I do?
2 to 3 sets of 10 to 12 reps works well for most beginners building the pattern.
Can I do this with a barbell instead?
Not directly, since a fixed barbell doesn't allow a true neutral grip; a close-grip cable row is a closer substitute if you want the same elbow position on a machine.