Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

Weight Recommendations:

Beginner: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-90+ lbs

*Modification: you can use a seated row machine or do bent over dumbbell rows