Bent Over Rows Alternating with Dumbbells

How to: Standing with feet hip width apart, holding a dumbbell (DB) in each hand, bend knees to 120º, sit hips back and bend over hinging from the waist keeping spine in a neutral position and navel drawn-in. Slowly pull 1 DB up toward your side, alternating sides, while keeping core stabilized, retracting your shoulder blades and driving through your elbows.

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