Dumbbell Bent-Over Row to Straight-Arm Pullback

Setup

• Stand with feet hip-width apart and hold a pair of dumbbells in your hands with arms hanging by your sides.

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

The Row

• Pull the dumbbells up toward your waist, driving your elbows back and squeezing your shoulder blades together.

• Keep your elbows close to your body and focus on using your back muscles.

The Pullback

• From the top of the rowing position, extend your arms straight back behind you, engaging your triceps at the top of the movement.

• Keep your torso stationary throughout the entire movement.

• Return the arms to the row position, then lower them back to the starting position to complete one repetition.