Keeping your back straight and core engaged. Your torso should be at a roughly 45-degree angle to the floor. Allow your arms to hang straight down with the dumbbells in front of you, maintaining a slight bend in your knees. Keeping your elbows close to your body, exhale as you pull the dumbbells up towards your chest, squeezing your shoulder blades together. Pause at the top of the movement, then slowly lower the dumbbells back to the starting position while inhaling. Complete the desired number of repetitions by repeating the exercise. Single-Arm Rows Single-arm rows are similar to bent-over rows but are performed one arm at a time.

This exercise helps improve unilateral strength and balance in the back muscles. How to Perform Telegram Number Data Single-Arm Rows: Stand with your feet shoulder-width apart, holding a dumbbell in your right hand with a neutral grip. Hinge forward from the hips, keeping your back straight and core engaged. Your torso should be at a roughly 45-degree angle to the floor. Allow your right arm to hang straight down with the dumbbell in front of you, maintaining a slight bend in your right knee. Keeping your right elbow close to your body, exhale as you pull the dumbbell up towards your chest, squeezing your shoulder blade.



Pause at the top of the movement, then slowly lower the dumbbell back to the starting position while inhaling. Repeat for the desired number of repetitions on the right side, then switch to the left side. Renegade Rows Renegade rows are a challenging exercise that targets not only the back muscles but also the core and stabilizer muscles.Around the Web Sponsored How Much is My House Worth? Check Your Value Online! How Much is My House Worth? Check Your Value Online! Real Estate | Search Ads How to Perform Renegade Rows: Start in a high plank position with your hands gripping a dumbbell in each hand, shoulder-width apart.