Tip: One Dumbbell, Two Hands – A New Way to Row

Bet you've never tried this one! Check it out.


Here's a great option if you're training with limited equipment at home, or you just want to shake up your back training:

Dead-Stop Two-Handed Dumbbell Row

  1. Grasp one end of a heavy dumbbell as the other end rests on the floor.
  2. Row the weight from the ground to your midsection and back to the ground. Make sure your shoulder blades follow the motion of each rep – protracting forward while keeping a neutral spine as you lower the weight, then retracting and squeezing with the top of the row.
  3. Touch the ground at the bottom of each rep.

Use high reps in a 15-20 range. Do 3-4 sets.

The Full-Body Dumbbell Workout Program 2

6 Ways to Upgrade Your Back Workout

Andrew Coates is a trainer who is focused on strength development for everyday people and young athletes. He’s a fitness writer, speaker, and host of The Lift Free and Diet Hard Podcast.

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