Working out from home? Assuming you don't have a workout bench at home, you have two options for dumbbell rows. One option is workout A the other you'll do for workout B.
Make sure you maintain a neutral spine through the movement while allowing your shoulder blades to fully protract and retract through each rep.
1. Find the right grip. Though underhand works, this may feel more natural with an overhand grip and dumbbells rotated about 45-degrees at the sides of your body. The weight sits closer to your center of gravity and you feel less lower back stress during your reps.
2. Stand in the bottom position of a Romanian deadlift with a slight knee bend and tension in your hamstrings and glutes.
3. Flex your abs and maintain a straight lower back. Allow the weight to descend close to your knees then row up and in toward your navel.
Do 4 sets of 10-15. – Andrew Coates
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