How to do the Bilateral Dumbbell Row
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Push your hips back and lower your torso, keeping your back relatively straight.
- Pull the weights up towards your ribs, squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
Full technique — 7 steps
- Stand with feet about hip-width apart and hold a dumbbell in each hand at your sides.
- Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
- Let the dumbbells hang below your shoulders with arms straight and palms facing each other.
- Tighten your stomach and set your shoulders down away from your ears before rowing.
- Pull both dumbbells toward your lower ribs or upper abdomen, driving elbows back close to your sides.
- Reach the top when your elbows pass your torso without letting your chest rise or shoulders shrug.
- Lower the dumbbells back under your shoulders until your elbows are fully extended, keeping the torso position fixed.
Common mistakes
- Standing up during each rep
- Shrugging instead of rowing
- Pulling dumbbells toward the chest
- Rounding the lower back
- Jerking the weights with momentum
Form cues
- Row toward lower ribs
- Keep torso angle fixed
- Drive elbows behind you
- Let arms fully hang
- Keep shoulders out of ears
Compared with similar variants
| Bilateral Dumbbell Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | moderate | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Lower back | moderate | high | low | — |
| Hip | low | low | — | — |
| Equipment | Dumbbells | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Row Easier
- Kettlebell Gorilla Row Harder
Barbell
- Barbell Underhand Row Harder
- Meadows Row Harder
Machine
- Seated Machine Row Easier
- Seated Cable Row (Close Grip) Easier
Suspension trainer
- Suspension Trainer Row Easier
- Suspension Trainer Bent Knee Row Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Chest Supported Dumbbell Underhand Row
- Easier Single Arm Dumbbell Row
- This exercise Bilateral Dumbbell Row
- Harder Feet Elevated Suspension Trainer Row
- Harder Barbell Bent Over Row
Too hard for now? Start with the Single Arm Dumbbell Row.
In ready-made workouts
- Full-body dumbbell workout40 min · Home, dumbbells
- Upper-body dumbbell workout40 min · Home, dumbbells
- 20-minute dumbbell workout20 min · Home, dumbbells
Quick answers
What muscles does the Bilateral Dumbbell Row work?
Primary: Lats 9/10, Upper back 8/10. Also works: Biceps 6/10, Lower back 3/10.
Which joints does the Bilateral Dumbbell Row load?
Lower back: moderate, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.
When should I do the Bilateral Dumbbell Row in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.
How many sets and reps of the Bilateral Dumbbell Row?
Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Bilateral Dumbbell Row?
Kettlebell: Kettlebell Row, Kettlebell Gorilla Row. Barbell: Barbell Underhand Row, Meadows Row. Machine: Seated Machine Row, Seated Cable Row (Close Grip). Suspension trainer: Suspension Trainer Row, Suspension Trainer Bent Knee Row.
What is an easier version of the Bilateral Dumbbell Row?
Single Arm Dumbbell Row (Beginner), Chest Supported Dumbbell Underhand Row (Beginner).
What is a harder version of the Bilateral Dumbbell Row?
Feet Elevated Suspension Trainer Row (70% of bodyweight), Barbell Bent Over Row (Intermediate).
