Bent Over Dumbbell Rows

How to: Standing with feet hip width apart, holding a dumbbell or barbell in each hand, bend knees to 120º, sit hips back and bend over by hinging from your waist keeping spine in a neutral position. Slowly pull DB's up toward your sides, retracting your shoulder blades and drive through your elbows.

Compensations: Watch for rounding of spine, elevating shoulders and raising the upperbody as the set progresses.