Stand upright with your feet about hip-width distance apart, holding a dumbbell in each hand with your palms facing in and your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips, lowering the weights to your shins without rounding your back. Be sure to keep your core and glutes engaged.
Keeping your back almost parallel to the floor and your abs pulled to your spine, perform a row by bending your elbows and driving them toward the ceiling, squeezing your shoulder blades together. Hold for two seconds, then extend your arms. Repeat this movement for one more rep.
Maintain the position of your torso as you lower the weights back to your shins with control.
Engage your glutes and abs and push your hips forward, achieving full hip extension, to return to standing.
This counts as one rep.
Complete 10 to 15 reps, followed by 30 seconds of rest.