Alternating Weight-Plate Deadstop Row

1. Stand upright with your feet shoulder-width apart, holding a weight plate in both hands with a pronated grip (palms facing down).

2. Hinge at your hips and slightly bend your knees to lean your torso forward until it's almost parallel to the floor. Keep your back straight and allow your arms to hang vertically with the weight plate below your chest. This is your starting position.

3. Brace your core and maintain a flat back throughout the movement.

4. Pull the weight plate towards your waist by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body.

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

6. Slowly lower the plate back to the starting position, fully extending your arms.

7. Repeat the movement for the desired number of repetitions.

Make sure to keep the movements controlled, especially when lowering the weight to avoid any strain on your lower back. Perform each repetition with proper form to target the muscles effectively and to reduce the risk of injury.

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