MacKellar recommended rows as a way to target multiple muscles in the back of your body, plus core stability and strength, while kickbacks work your triceps and biceps. You're getting the best of both of these key moves.
- Stand with your feet hip-distance apart, holding a dumbbell in each hand at the sides of your body. Tilt your torso forward while keeping your back flat and core pulled in. Bend both knees.
- Extend your arms in front of you, bringing the dumbbells directly beneath your shoulders. Keep your core tight and back flat, not allowing your shoulders to hunch forward.
- Bend your elbows and pull them behind your back, raising the dumbbells toward the sides of your ribs. Squeeze your shoulder blades together and be sure to keep your elbows in and pointed upward. Avoid arching your back.
- Straighten your arms behind you with your palms facing in, extending your arms until they're parallel to the floor.
- Squeeze your triceps, then bend your elbows to return the weights to your chest.
- Lower your weights and extend your arms to return to the starting position.
- This counts as one rep.
Image Source: POPSUGAR Photography / Kathryna Hancock