This movement is the dumbbell bent over row. When setting up for this the athlete should utilize a top-down set up starting from a standing position rather than a bottom-up starting from a bent-over position and picking the dumbbells off the ground. This will help the athlete to move the hips back and maintain a flat back throughout the entire range of motion. When done properly this movement will work all the muscles of the posterior chain as the hamstrings, glutes and lower back have to maintain the position, and the muscles of the middle and upper back will actively move the weight.

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