1. Stand with your feet shoulder-width apart, knees slightly bent, and your back almost parallel to the floor, assuming a bent-over position. Engage your core to support your spine.
2. With a dumbbell in each hand (palms facing in towards your body), let your arms hang straight down from your shoulders.
3. Begin the movement by driving your elbows back and upward, keeping them close to your body. As you lift the dumbbells, rotate your wrists so that your palms face towards your torso at the top of the movement.
4. Squeeze your shoulder blades together as you reach the top of the row, emphasizing contraction in your upper back muscles.
5. Slowly lower the dumbbells back to the starting position, rotating your wrists back so that your palms are again facing in towards your body.
6. Repeat for the desired number of repetitions, maintaining proper form throughout the set. Remember to use a weight that allows you to control the motion and maintain proper form. Avoid any jerking movements, and keep the motion smooth to reduce the risk of injury.
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