Middle Back
Biceps, Lats, Traps
Stand feet shoulder-width, dumbbell in each hand, palms facing each other (neutral grip).
Slightly bend knees, hinge hips, back straight, torso near parallel to floor.
Let dumbbells hang straight down below shoulders.
Exhale, pull dumbbells towards torso, keeping elbows close to body.
Squeeze shoulder blades.
Pause briefly.
Inhale, slowly lower dumbbells back to start.
Repeat.