Dumbbell Bent-Over Row against Wall

The two-dumbbell bent-over row with the backs of the hips resting on a wall; the wall holds the hinge still, so the torso cannot rise with the pull.

How to do it

Setup

A foot's length from a wall, hips pushed back against it, hinged to about 45°, a dumbbell in each hand, back flat.

Steps

Row both bells to the lower ribs, hips staying on the wall.
Squeeze the blades at the top.
Lower the bells until the arms hang long, hips still on the wall.

Common mistakes

Hips sliding down the wall: keep the hinge at the same height all set. Standing too far from the wall to rest on it: step in until the hips touch it with the back flat. Elbows drifting wide of the body: pull them back past the ribs.

Breathing

Exhale on the row, inhale lowering.