Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand with feet hip-width apart and a dumbbell in each hand. Soften your knees and hinge forward from the hips to about 45 degrees with a flat back, arms hanging straight down.
Step by step
- Hinge to about 45 degrees, flat back.
- Pull your elbows back toward your hips.
- Squeeze, then lower slowly.
Cole's tip
Set your hinge first, then row. Your torso angle stays the same from the first rep to the last.
Common mistakes
- Standing up as you pull.
- Rounding the lower back.
- Yanking with momentum.
Make it easier or harder
Easier option
Lighter dumbbells, or one arm at a time.
Harder option
Two-second squeeze at the top.
Safety
- Use lighter dumbbells or row one arm at a time if your lower back tires before your upper back.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
