A

SETUP Holding a dumbbell in left hand, stand facing back of a chair, feet hip-width apart. Bend knees and hinge forward from hips until torso is parallel to floor. Place right forearm on chair back and let left arm hang in line with left shoulder, palm facing in. Contract abs to maintain a neutral spine.

B

ACTION Contract back muscles, bending left elbow up and back toward waist. Slowly return to starting position. Repeat rows on one side, then switch arms to complete set. Weight: 5- to 10-pound dumbbell. Strengthens middle back, rear shoulders and biceps Advanced move Place your hand on a stability ball instead of placing your forearm on the back of a chair.