Bent Over Dumbbell Row.

Make every rep count.

1. 01

   Stand tall with a dumbbell in each hand, palms facing in (neutral grip), feet about hip-width.

2. 02

   Brace your core and hinge at the hips (soft bend in the knees) until your torso is near parallel to the floor. Keep your back flat and neck neutral—think “chest proud, spine long.”

3. 03

   Start the pull by setting your shoulders down and back, then drive your elbows toward your hips (not out to the sides).

4. 04

   Row the dumbbells up close to your body until your elbows reach about your torso’s midline (or slightly past). Pause briefly and squeeze your upper back.

5. 05

   Lower slowly to full arm extension, keeping your torso angle and tight core the whole time. Repeat for your reps.