DUMBBELL BENT OVER

1. With a dumbbell in each hand (palms facing your torso ) , bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor .

TIP:- Make sure that you keep the head up . The weights should  hang directly in front of you as your arms hang perpendicular to the floor and your torso . This is your starting position .

2. While keeping the torso stationary , lift the dumbbells to your side (as you breathe out ) , keeping the elbows close to the body (don't extra any force with the forearm other than holding the weights) . On the top contracted position , squeeze the back muscles and hold for a second .

3. Slowly the lower the weight again to the starting position as you inhale .

4. Repeat for the recommended amount of repetitions .

CAUTION:-

1. This exercise not recommended for people with back problems . A row pulley row is a better choice for people with back issues .

2. Ensure perfect form and never round the back as this can promote back injury .

3. Be cautions with the weight used ; in case of doubt , use less weight rather  than more .

VARIATIONS :-You can perform the same exercise using a low pulley instead with a v- bar or with barbell . This exercise can be also performed with  natural grip .