The exercise I will discuss today is the dumbbell row. Pick up two dumbbells the appropriate weight for you and hold them by your side. Your feet need to be hip width apart. Slightly bend your knees and bring your gluts back and keep the weight of your body over your heels.

Now bring the dumbbells out in front of you with your palms facing one another. With a loose grip on the dumbbells you are going to pull the dumbbells up by your sides squeezing your shoulder blades together holding the dumbbells there for a second. When you lower the dumbbells you should exhale. Remember, exhale as you lift and inhale while you lower. You should perform 1 - 3 sets of 10 - 15 reps for this exercise.

Other important factors while performing the dumbbell row is not to arch your back and contract your abdominals the entire time as you lift and squeeze your shoulder blades together. Make sure you keep your head, neck, and back in one line while you lift and squeeze the dumbbells.

This is a great exercise to work your back muscles. Using lighter weights will tone those muscles while heavier weights will build larger muscles. I recommend a good set of dumbbells or adjustable dumbbells for your workout.