How to perform a bent over row:

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

Hinge Forward: Bend at your hips, keeping your back straight and knees slightly bent, until your torso is roughly parallel to the floor. 

Pull the Weights: Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the peak of the movement. 

Controlled Descent: Slowly lower the dumbbells back to the starting position, keeping control of the weight. 

Key points to consider:

• Proper Form:

  Maintaining a straight back and engaged core is crucial for safety and effectiveness. 

• Squeeze:

  Focus on squeezing your shoulder blades together as you pull the weights up. 

• Controlled Movement:

  Avoid using momentum to pull the weights. Focus on slow and controlled movements.