Bent Over Dumbbell Rows – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in each hand. Hinge at the hips, keeping your back flat, and let the dumbbells hang with your palms facing each other.
Execution: Pull the dumbbells towards your hips by retracting your shoulder blades and bending your elbows. Slowly lower the weights back to the starting position.
Muscles Worked: Latissimus dorsi, rhomboids, trapezius, biceps.
Form Tips: Keep your core engaged, and avoid rounding your back or jerking the weights.