Set-up: Find a bench or other apparatus for stabliity, and select a dumbbell. Bend at the hips, keeping your spine neutral and your shoulder blades together. Support yourself with your non-working arm.
Lift: Raise the dumbbell to your chest in a straight line. Lower it under control.
Emphasis: Be sure that both arms get equal attention - if one arm is weaker, give it more attention.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Instructions and effects for the Bent-Over Dumbbell Row exercise 
