21-Day Arm Challenge Exercise 2: Bent-Over Row
- Stand with your feet hip-distance apart, holding a dumbbell in each hand at the sides of your body. Lean forward, bending both knees, keeping your back flat.
- Extend your arms in front of you so they're parallel with your thighs.
- Pull your elbows behind your back, raising the dumbbells toward the sides of your ribs, squeezing your shoulder blades together. Be sure to keep your elbows in and pointed upward, and don't arch your back.
- Slowly lower the weights back to the starting position.
- This completes one rep.