Circuit 2, Exercise 3: Bent-Over Row to Triceps Kickback
Begin standing with your feet hip-width apart and a dumbbell in each hand, palms facing in.
Lean your torso forward to a 45-degree angle and slightly bend both knees, bracing your core and keeping your back flat. Make sure your knees are in line with or behind your toes.
Extend your arms so they're straight, allowing the dumbbells to come just below your shoulders. Make sure to keep your chest lifted and shoulders back so you don't slump forward.
Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward and your back flat, not arched.
Straighten your arms behind you with your palms facing in until your arms are parallel with the floor. You should extend from the elbow, but don't allow your elbows to move up, down, or side to side.
Bend your arms with control to return the weights to your chest.
Lower your weights slowly and extend your arms to return to the starting position. Keep your core braced and glutes squeezed throughout the movement.