- Hold dumbbells in each hand with neutral grip. Stand with your feet hip-width apart. Slightly bend your knees and flex the hips, bringing the torso forward until the trunk is about parallel to the floor. Keep your head up and back flat throughout the exercise. Begin with your hands straight and slightly in front of your shoulders.
- As you exhale pull the shoulder blades together, lifting the dumbbells up and back. Squeeze those upper back muscles and hold for a moment. Then slowly inhale and lower your arms to the starting position.
Tip: This exercise requires a higher level of spinal strength and hamstrings flexibility. So if you have back or hip problems, using one-arm dumbbell row with upper body support may be a better option for you.
