dumbbell bent over row

Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing your body.

Bend forward at the hips, keeping your back straight and your core engaged.

Let your arms hang straight down towards the floor, with your elbows slightly bent.

Pull the dumbbells up towards your chest, squeezing your shoulder blades together.

Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

Repeat for the desired number of repetitions.