DUMBBELL ROW
- Begin by grabbing the dumbbells from the sides, ensuring a comfortable grip.
- Collapse your upper body by tucking your butt back. Allow your knees to bend slightly while maintaining a straight back and a neutral head position in line with the spine.
- As you articulate the movement, let your arms hang down in front of you. Inhale during this phase, focusing on controlled breathing.
- Exhale as you bring your elbows back and out to the sides. Feel your shoulder blades coming together, as if attempting to trap a pen between them.
- Inhale again as you slowly lower your arms, paying attention to the controlled movement in both directions.
- Throughout the exercise, concentrate on feeling your upper back muscles actively working, both during the upward and downward phases.
- Perform this sequence for 10 to 12 repetitions, ensuring a deliberate and focused approach to maximize the engagement of your upper back muscles.