Circuit One: Bent-Over Row
- Holding a dumbbell in each hand and standing with your feet hip-distance apart, bend at the waist. Keep your back parallel to the floor with a neutral spine — not rounded.
- Extend your arms out in front of you, keeping a slight bend in your knees.
- Engage your abs and squeeze your shoulder blades together as you bend your elbows back bringing the weights to your torso. Keep your arms close to your torso.
- Slowly lower the weights back to the starting position to complete one rep.
This exercise works the upper back, specifically the muscles between your shoulder blades, which tend to be weak from slouching at computers or hunched reading a smartphone.