Dumbbell Bent Over Row

Begin by standing with your feet hip-width apart and a dumbbell in each hand. Hinge forward at the hips with a slight bend in your knees, keeping your back flat, your core engaged, and your torso nearly parallel to the ground. Let your arms hang straight down with your palms facing each other, maintaining a neutral spine and steady posture. Pull the dumbbells toward your ribcage by driving your elbows up and back, squeezing your shoulder blades together at the top of the movement without rounding your back. Pause briefly, then lower the weights back to the starting position with slow, controlled motion, keeping your torso stable throughout. Focus on smooth movement, consistent tension in your back, and proper alignment with each repetition.