Bent Over Row

1. Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge at the hips, keeping your back straight and core engaged. Your torso should be almost parallel to the floor, and your arms should hang down towards the ground.

2. Grip: Ensure your palms face towards you (an underhand grip).

3. Execution:

   • Pull the dumbbells towards your lower ribs, keeping your elbows close to your body.

   • Squeeze your shoulder blades together at the top of the movement.

   • Lower the weights back to the starting position in a controlled manner.

4. Repetitions: Perform 10-15 repetitions for 2-3 sets, depending on your fitness level.

Shoulder Press

1. Starting Position: Stand or sit with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, with your palms facing forward.

2. Core Engagement: Keep your core tight and press your lower back against your spine. This will help maintain stability.

3. Execution:

   • Press the dumbbells overhead until your arms are fully extended, making sure not to lock out your elbows.

   • As you press, keep your elbows slightly in front of your body and your palms facing forward.

   • Slowly lower the dumbbells back to the starting position at shoulder height.

4. Repetitions: Aim for 10-15 repetitions for 2-3 sets.

Tips for Both Exercises

• Breathing: Exhale during the exertion part of the movement (lifting) and inhale during the lowering phase.

• Form: Focus on maintaining a straight back and avoiding any rounding of the shoulders. Proper form is crucial to prevent injury.

• Weight Selection: Start with lighter weights to master the movements before progressing to heavier weights.

Incorporating these exercises into your routine can help build upper body strength and improve posture.