A corrective exercise that targets the rear deltoids and upper back muscles through controlled rowing movements, improving posture and shoulder health.
Stand with feet shoulder-width apart, holding dumbbells with palms facing your body. Bend forward at the hips while keeping your back straight. Pull the dumbbells up toward your chest, squeezing your shoulder blades together, then lower them back to the starting position.
Stand with feet shoulder-width apart, bent forward at hips, arms extended holding dumbbells with palms facing your body.
Dumbbells pulled toward chest, shoulder blades squeezed together, maintaining proper form and control.
Pull toward chest, squeeze shoulder blades, keep back straight, control the movement
Using momentum, rounding back, not squeezing shoulder blades, poor posture
Increase weight, add tempo changes, try single-arm variations, or use different equipment.
Use lighter weight, focus on form, reduce range of motion, or use resistance bands.
Maintain proper form to avoid back strain. Stop if you experience pain in shoulders, back, or neck. Keep your core engaged throughout the movement.