Jimi Varner

Bent over Two-Dumbbell Row with Palms-In

Put your feet close together and grab two dumbbells. Bend forward so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back straight. Hold dumbbells at arm’s length straight down with your palms facing in. Pull dumbbells straight up to your sides keeping your elbows in next to your body. Concentrate on squeezing with your middle back and lats. Return slowly to starting position and repeat.

Single-arm bent over Row (on one leg!)

Hold one dumbbell while supporting body with opposite hand. Lean forward and lift one leg in the air (this creates a greater stability demand on the core) Hold dumbbell at arm’s length straight down with your palms facing you. Pull dumbbell straight up to your side keeping your elbow close to your ribcage. Squeeze the back, and return slowly to starting position.