Preparation
1. Stand on both feet.
2. Bend at the waist until chest is at a 45-degree angle
to the ground.
3. Feet should be straight ahead with knees over second
and third toes.
4. Allow arms to extend and hang in front of body with
a dumbbell in each hand.
Movement
5. Draw abs in and activate glutes.
6. Row the dumbbells, by retracting and depressing
shoulder blades.
7. Flex elbows, while bringing thumbs toward armpits.
Do not allow back to arch.
8. Slowly return dumbbells to their original position, by
extending at the elbow.
9. Regression
a. Decrease flexion at waist
b. Standing Cable Row
10. Progression
a. Alternating-arm
b. Single-arm
c. Single-leg, two-arm
d. Single-leg, alternating-arm
e. Single-leg, single-arm