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 plates on each side

Intermediate: 20-35 plates on each side
Advanced: 40-60+ plates on each side

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