Dumbbell Rows

Target Muscles:

upper and middle back, biceps, rear deltoids

How To:

• Stand with feet shoulder width apart, dumbbell in each hand
• Bend at the waist, upper body should be almost parallel with ground, slight bend at knees, arms hang straight down with palms facing in toward eachother
• Pull dumbbells up until they touch the sides of your chest, arms should stay close to your body and elbow should rub your rib cage
• Hold and then slowly lower dumbbells back toward the ground
• Locomotive Row: same as above but pull the right arm up, hold for a beat. As you are lowering your right arm, pull your left arm up. Repeat

Important: your back should be flat throughout the entire movement. Focus on lifting the dumbbells with your back. Pretend you are squeezing a pencil with your shoulder blades.

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