3A Bent Over Dumbbell W Row
Sets: 2 Reps: 8-10 Tempo: 313 Rest: 60 Seconds
Hold a dumbbell in each hand and stand with feet shoulder-width apart. Keeping your lower back in its natural arch, bend forward at the hips until your torso is about 45 degrees to the floor. Allow your arms to hang straight down . Now raise your elbows 90 degrees out to your sides while keeping your forearms pointed straight forward (it should look like you're making a double biceps pose) . Your thumbs should face up the entire time. Lower your arms to the starting position. That's one rep.