Alternating Dumbbell Rows
To do Alternating Arm Dumbbell Rows, hold a dumbbell in each hand and hinge over at the hips so that your chest is about parallel to the ground and your back is flat. Bend your knees slightly in this bent over position and let your arms hang straight down toward the ground. Press your chest out and engage your back. Make sure you aren’t shrugging and that your back is flat.
Then row one weight up to your chest, driving your elbow down and back. Row the weight up so that the top of the dumbbell hits at about nipple height. Keep your back flat and draw your shoulder blade down and back as you row. Allow the other arm to hang straight down, but don’t let your back round toward the ground.
Then straighten the other arm back out as you row the other weight up to your chest. Make sure to drive your elbow down and back as you row the other weight up. Feel yourself pulling the weight with your back. Keep your back flat as you row and do not shrug your shoulders or tuck your chin.
Feel your back working as you row. And when you straighten your arms back out, don’t allow your back to round. Keep your back flat and the muscles engaged throughout the movement. Brace your abs so that you don’t feel your low back engaging.
Keep alternating arms, rowing each dumbbell up to your chest.