Dumbbell Row

  1. Grip a dumbbell with a full grip, one in each hand. Push your hips back and bend your knees, so you are in a similar position to a deadlift (image 1). Your palms should be facing towards you.
  2. Pull your elbowsup towards your lower back, bringing the dumbbells up. Try not to put the dumbbell straight up, but pull the dumbbells back and up towards your lower back.
  3. At the top of the movement, squeeze your back muscles together and hold for 2 seconds.
  4. Slowly bring the weight back down to starting position, keeping your back contracted.