Bent Over Two-Dumbbell Row
Put your feet close together and grab two dumbbells. Bend forward as far as you can go,so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position.