Dumbbell Wide Bent-Over Row

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.

   • Hold a dumbbell in each hand with an overhand grip (palms facing down).

   • Hinge at your hips to bend forward, keeping your back straight and neck in a neutral position.

   • Your torso should be nearly parallel to the ground.

2. Arm Position:

   • Let the dumbbells hang down at arm’s length in front of you.

   • Your hands should be wider than your shoulders.

3. Movement:

   • Engage your core and pull the dumbbells up towards your chest.

   • Ensure your elbows are flared out to the sides as you lift the weights.

   • Squeeze your shoulder blades together at the top of the movement.

4. Descending Phase:

   • Slowly lower the dumbbells back to the starting position, fully extending your arms but keeping tension in your muscles.

5. Repetitions:

   • Aim for 8-12 repetitions.

   • Perform 2-3 sets, resting for 30-60 seconds between sets.

Tips:

• Keep your movements controlled to avoid using momentum.

• Focus on maintaining a flat back throughout the exercise to prevent strain.

• If you experience any discomfort in your back, reconsider the weight you're using or check your form.