Dumbbell Bent Over Row
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Make sure that you keep the head up. The dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso.
While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body (do not exert any force with the forearm other than holding the dumbbells). On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position. Repeat the exercise according to the training plan.