bent over row

1. Feet should be shoulder width apart and the knees must be slightly bent.

2. Make sure your hands are not too close together when you begin.

3. Keep your back straight and lower yourself forward (as seen in the picture).

4. When you contract and the dumbbells are close to your body you should feel your shoulder blades tight together.

5. Your elbows should not go too far back or too wide.

6. When you are in the second position (contracted), hold it for a few seconds before returning to the start of the move again.

7. Always be mindful of your posture and keep a strong back. Do not arch it when fatigue sets in.