Dumbbell Squat Row

Setup

• Stand with feet wider than shoulder-width, toes turned slightly outward, holding a pair of dumbbells in each hand.

Movement

1. Perform a squat by pushing your hips back and bending your knees until your thighs are parallel to the floor, maintaining an upright torso.

2. At the bottom of the squat, maintain an isometric hold.

3. Row one dumbbell upward while keeping your torso stable and your elbow tracking close to your side.

4. Lower the dumbbell back to the starting position and repeat the row with the opposite arm.

5. Press through your heels to return to a standing position.

Form Tips

• Keep your back straight, chest elevated, and core engaged throughout the entire movement.

• Ensure the movement remains controlled, avoid twisting at the torso while rowing.