Dumbbell Bent Over Rows
Take hold of some suitable weight dumbbells. Plant your feet firmly just inside shoulder-width, knees bent slightly. Your core is tight and your torso is angled forward from the waist but making sure not to arch your back over. Keep your head up and let your arms hang down perpendicular to the floor, palms facing each other holding the weight. This is the starting position.
Commence the movement by pulling up and back with the elbows, squeezing your shoulder blades together. The elbows are not flared - keep them close to your body while you exhale through the movement. The torso should remain stationary.
When you have maximum retraction of the elbows, squeeze for a second and then reverse the movement by extending the arms to the starting position, inhaling as you do.