How to do it
Keep your elbows tucked close to your ribs as you pull.
- 1
Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells with palms facing each other.
- 2
Bend forward at the hips to a 45-degree angle, keeping your back straight.
- 3
Row the dumbbells towards your waist, rotating your palms to face your body.
- 4
At the top of the movement, rotate your palms to face back and squeeze your shoulder blades together.
- 5
Slowly return to the starting position with palms rotating back to face each other.
- 6
Repeat for the desired number of repetitions.
Expert tip
Rotate your palms from facing your body to facing back throughout the lift to engage both the biceps and the upper back muscles effectively.
Common mistakes
- ✕Rounding the lower back during the row
- ✕Hinging less than 45 degrees at the hips
- ✕Jerking the weight up with momentum