Begin with your feet hip width apart.

Bend over slightly, pushing your hips back like you are opening a door without your hands. Be sure to have a bend in the knees. Keep your shoulders in line with your ankles, for reference.

With a dumbbell in each hand, place the bottom of the dumbbell just in front of your knees, parallel to your body.

Pull both dumbbells back toward your hip bone. Pull STRAIGHT back, so your elbow is tight to your body. Keep your head up, so your spine is in line.

When you return to starting position after performing the bent over row, use your shoulders to lift your arms straight up. Be sure not to surpass shoulder height when lifting. Keep a slight bend in your elbows.

Return to starting position and repeat.