Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor. With your elbows at a 60-degree angle, bring the dumbbells up.

Keeping your elbows close to your body, exhale as you pull the dumbbells up to the sides of your waist. Hold for a count of two and squeeze your back muscles. Inhale as you lower the dumbbells to the starting position, with your shoulders stretching downward. Repeat.

Bent-Over Barbell Row. Grab a barbell with an overhand grip and Lean over from the waist so that your torso is almost parallel to the floor. Bend your knees slightly for stability. The barbell is in front of your shins. Lift it straight up until it touches the top of your abs. Hold for a moment, then lower it under control to your shins.