Hold a dumbbell in each hand in front of your thighs. Your palms should be facing your legs. Stand with your feet about shoulder-width apart, knees slightly bent for balance. Pull your shoulders down and back, and brace your abs. Bend your arms and pull the weights up the front of your body.

To perform this exercise, lift the barbell off the floor slowly, with your thighs firmly planted on the ground. Maintain a strong hip hinge position (about 45 degrees) and tensed back as you do so – this will ensure stability while lifting the weight. Slowly row it towards your belly button while squeezing your abs.

Grasp the barbell and allow it to hang in front of you at the length of your arms. Your palms should be facing your body and your hands in line with the thighs. Breathe in and brace the abdominals. Keep your back straight, chest up, and eyes focused forward. Lift the barbell up (toward the chin) as you exhale.