The bent-over row puts the focus on those upper arm muscles:
- Starting with feet shoulder-width apart, bend the knees and bend forward at the hips, so your back is almost parallel to the ground. Pull abs toward spine, but do not round low back. Stay neutral in your spine.
- Hold the dumbbells with palms facing in and elbows straight with hands underneath shoulders.
- Keeping your knees bent and back straight, bend elbows straight back and lift your hands toward the sides of your chest. Focus on maintaining a controlled motion while pulling shoulder blades toward one another.
- Slowly lower the dumbbells to the starting position in a controlled motion — this is when you'll really be working on your triceps.
- Do 20 reps.