How to do it
Plant your feet firmly and keep your weight mid-foot.
- 1
Hold a dumbbell in each hand with a pronated grip (palms facing your body).
- 2
Bend your knees slightly and hinge at the hips to bring your torso almost parallel to the floor, keeping your back straight.
- 3
Begin with your arms extended, allowing the dumbbells to hang straight down.
- 4
Row the dumbbells towards your hips, rotating your wrists to a neutral grip (palms facing each other) as you lift.
- 5
Squeeze your shoulder blades together at the top of the movement.
- 6
Slowly lower the dumbbells back to the starting position, rotating your wrists back to a pronated grip.
- 7
Repeat for the desired number of repetitions.
Expert tip
Maintain a flat back and tight core throughout the exercise to support your spine and ensure proper muscle engagement.
Common mistakes
- ✕Elbows flaring out instead of pulling back
- ✕Torso rising above parallel on each rep
- ✕Skipping the wrist rotation during the row