Dumbell Row Kickback Exercise Guide

1. Stand with your feet shoulders- width apart and with your knees slightly bent. Hold a light dumbbell in each hand and bend forward at the waist until your torso is almost straight down with your palms facing in, as illustrated.

2. Row the weights straight up until they reach the sides of your chest and your arms are bent at right angles. Ideally your upper arms should be parallel to the floor.

3. Immediately perform a kickback by extending your arms straight behind you.

4. Squeeze your triceps, then bend your elbows to lower the weights back down so that they are along your sides once again.

5. Lower the weights back down until your arms are hanging straight down below your shoulders.