How to do: Dumbbell Bent Over Rows

1. Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.

2. Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

3. Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement.