Get into position. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Hinge at your hips and push your glutes back, keeping your back flat and nearly parallel to the floor. Let your arms hang straight down with your palms facing each other.
Brace your core. Keep your core tight and your spine neutral to protect your lower back throughout the movement.
Row one side. Pull the right dumbbell up toward your ribcage, keeping your elbow close to your body. Squeeze your back muscles at the top of the movement.
Alternate sides. Lower the right dumbbell back to the starting position with control. Immediately repeat the rowing motion with your left arm.
Keep a steady rhythm. Continue alternating arms, ensuring your torso remains stable and doesn’t twist as you pull the weights up.