Row & Pulse

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).

2. Bend slightly at the knees and hinge forward at your hips, keeping your back straight, so that your torso is almost parallel to the floor.

3. Let the dumbbells hang down at arm's length with your arms fully extended, directly below your shoulders.

4. Pull the dumbbells towards your hip, keeping your elbows close to your body and squeezing your shoulder blades together as you row the weights upward.

5. In the top position, where the dumbbells are close to your hips, perform a small pulsing motion by lowering the weights a few inches and then pulling them back up to the top position quickly.

6. Pulse for a short count (typically 2 or 3 pulses), then slowly lower the dumbbells back to the starting position.

7. Repeat for the desired number of repetitions before resting and proceeding to the next set.

Note: Keep your core engaged throughout the exercise to maintain stability and protect your lower back. The pulsing motion should be small and controlled, focusing on maintaining tension in the primary muscle groups.

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