Dumbbell Back Bat Wing Row

Setup

• Stand in a hip-width stance while holding a dumbbell in each hand.

• Hinge forward at your hips, keeping your back flat and your core engaged, until your torso is nearly parallel to the floor.

Execution

• Start with both arms extended toward the floor.

• Pull one dumbbell upward toward your hip by driving your elbow back, keeping your upper arm close to your side.

• Squeeze your back muscles at the top of the movement.

• Simultaneously or sequentially lower that arm and raise the opposite arm using the same mechanics.

• Focus on maintaining a stable, neutral spine throughout the movement and avoid twisting your torso to compensate for the weight.