Body Beats

BodyBeats

Just do this one

Dumbbell Rows

Upper body Back Biceps Shoulders
3 sets × 10 per arm

Bend forward at the hips, pull a dumbbell up toward your ribcage, squeeze your back, then lower slowly.

Option: No dumbbells? Do superman pulls — lie face down and pull your elbows back like rowing.

Step-by-step
1

Hinge at your hips with a flat back, knees slightly bent.

2

Hold a dumbbell in each hand, arms hanging straight down.

3

Pull the weights up toward your ribcage by squeezing your shoulder blades.

4

Keep your elbows close to your body.

5

Slowly lower the weights back to start.

6

Breathe out as you pull, in as you lower.

Dumbbell Rows

  • Builds a strong, healthy back that supports great posture
  • Balances out all the pushing we do in daily life
  • Feels amazing when your back finally feels strong

Dumbbell Rows

Upper body

Move type

Strength

Targets

Back Biceps Shoulders

Rest 30–60 seconds between sets. Take your time.

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Always exercise with good form and listen to your body. If you have any medical conditions, injuries, or concerns, please consult your doctor before starting any exercise programme.