Dumbbell Rows

1. Stand with your feet hip- to shoulder-width apart, holding a dumbbell in each hand. Brace your core, hinge at your waist to push your hips back, bend your knees slightly, and lower your torso until it's nearly parallel to the floor. Keep your glutes engaged to protect your lower back.

2. Let the dumbbells hang at arm's length with your palms facing each other. Engage your shoulder blades to keep your shoulders pulled back. This is the starting position.

3. Without moving your torso, and while keeping your elbows tucked and back flat, row the weights to your sides as you squeeze your shoulder blades together. Make sure there's a 90-degree bend in the elbow, so you're rowing to your ribs and not armpits.

4. Pause, and then lower the weights back to the starting position.