Dumbbell Bent-Over Row Supinated Grip

1. 1 - Stand with your feet about hip- to shoulder-width apart, holding a dumbbell in each hand with your palms facing forward or slightly inward in a supinated grip.
2. 2 - Hinge at your hips and slightly bend your knees, keeping your back flat, chest up, and torso angled forward roughly 30–45 degrees from the floor.
3. 3 - Let the dumbbells hang below your shoulders with your arms fully extended, maintaining a neutral neck and braced core.
4. 4 - Pull the dumbbells toward your lower ribs or waist by driving your elbows back and keeping them close to your sides.
5. 5 - Squeeze your shoulder blades together at the top without shrugging your shoulders or rounding your back.
6. 6 - Lower the dumbbells under control until your arms are fully extended again.
7. 7 - Repeat for the desired number of repetitions while maintaining the bent-over position and stable torso.