哑铃俯身划船

A pulling exercise where you hinge at the hips and row dumbbells towards your torso to build back thickness and strength.

Instructions:

• Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing each other.

• Hinge at the hips until your torso is nearly parallel to the floor, keeping a slight bend in the knees.

• Keep your back straight and core engaged.

• Pull the dumbbells towards your torso, squeezing your shoulder blades together.

• Lower the dumbbells back down under control and repeat.

Common mistakes:

• Rounding the back.

• Using momentum instead of controlled movement.

• Shrugging shoulders instead of retracting shoulder blades.

• Not maintaining a neutral neck position.