Middle Back Exercises - Two Arm Hammer Dumbbell Rows

Exercise Advice: Grab a dumbbell in each hand and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Start with your arms fully extended, allowing the dumbbells hang straight down at about mid-shin level. Hold the dumbbells so that your palms point in toward one another. Next, lift or ‘row’ the dumbbells up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

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