Row

Stand with feet hip-width apart, holding one weight in left hand with arms by sides. Bend knees softly, shift hips back, and hinge flat torso forward 45 degrees (right hand can rest lightly on right thigh) to start. pull left arm up, bending elbow straight back, until weight reaches chest. hold this position for 5 seconds. take 5 seconds to lower to start. Switch sides; repeat. that’s 1 rep. Do 3 to 5 reps, alternating sides. that’s 1 set. Do 4 sets.