The Bent Over Dumbbell Row is a challenging exercise that will strengthen both your shoulders, forearms and most specifically your back. Start with lighter weights at first until your lower back feels strong enough to perform the movement. Grab two dumbbells of equal weight and hold them at the front of your thighs with your palms facing inwards towards your body. While keeping your spinal column and neck straight, lean forward until your upper body is at a 45-degree angle and your eyes are directed to the floor in front of you. Bend your knees slightly down and pop your hips back out behind you. Both dumbbells should still be raised out in front of you, but now resting at slightly lower than the height of your knees. Brace your lower back and in a controlled motion bring both weights towards your upper abdomen simultaneously. Lower them back down to their starting position just below your knees. This completes one row. Remain bent forward until your entire set is finished. Your legs and hips should not move during this exercise, nor should your upper body swing or jerk upwards to bring the dumbbells closer to you. Only your arms are in motion. If you feel any pain in your lower back, reduce the amount of weight, and use a mirror to check that you are not leaning too far forward.