Dumbbell Bent Over Row

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  1. Grab a dumbbell in each hand with palms facing your torso, bend your knees slightly and bring your torso forward by bending at the waist until your upper body is almost parallel to the floor. Keep your lower back arched. Your head should be up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This will be your starting position.
  2. While keeping the torso stationary, pull the dumbbells to yourself (as you breathe out) while bending the elbows. Keeping the elbows close to your torso, hold the weight with your forearms. At the end of the movement, squeeze the back muscles and hold this position for a few seconds.
  3. While inhaling, slowly lower the dumbbells back to the starting position.
  4. Repeat for the required amount of repetitions.

Precautions: Refrain from performing this exercise if you experience problems with your back. Be careful to make sure that your lower back is arched throughout the entire exercise. Otherwise, you can injure your back. In case of doubt about chosen weight, use less rather than more.