🚨 DUMBBELL ROWS

✅ When performing the dumbbell row with the variation above make sure your feet are planted, your core is tight, and your back/ head in a neutral position.

From there while keeping all those things in check grab the DB and let it bring you to scapula protraction/ so when you begin driving with your elbow you can bring it to retraction at the top, allowing you to take it through its full range of motion.

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✅ Think of your hands as hooks and drive with the your elbow. You can drive towards chest for more upper back activation or towards hip for lower back.

Note. Make sure you’re not using too much momentum or ego lifting. Focus more on quality reps. Pick a load that’s relatively heavy that you can do 10-12 reps or 8-10 for even heavier loads for 3-4 sets.