Bent Over Row

Bent Over Row - Elbows In

1. Stand with your knees bent, back straight, with a dumbbell in each hand.
2. Bend forward at the hips until you are roughly at a 45 degree angle.
3. Slowly lift the weights by raising your elbows back.
4. Keep your elbows at your side, don’t let them flair outward.
5. Slowly lower the weights back down.
6. Maintain good form.  Your knees should be bent and your back should be straight the entire time.
7. Repeat.

Muscles: Lats, lower back, core

Bent Over Row - Elbows Out

1. Stand with your knees bent, back straight, with a dumbbell in each hand.
2. Bend forward at the hips until you are roughly at a 45 degree angle.
3. Slowly lift the weights by raising your elbows out, in a lateral direction.
4. Slowly lower the weights back down.
5. Maintain good form.  Your knees should be bent and your back should be straight the entire time.
6. Repeat.

Muscles: Traps, lower back, core