Lie chest-down on a bench set to a low incline with a dumbbell hanging from each hand and your feet braced on the floor. Row both weights towards your hips, letting the shoulder blades slide back, then lower until your arms hang straight.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 4 sets of 8 to 12 reps, leaving about 2 reps in reserve.
Keep your chest glued to the pad; the usual cheat is bouncing the torso off the bench to heave the weights up. If the pad presses uncomfortably into your ribs or breastbone, raise the incline a notch or add a folded towel, and keep your neck long rather than craning up.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.