Stand with feet hip-width apart, holding dumbbells. Lower into a squat as you row your arms back, pulling your elbows behind you and squeezing your shoulder blades down and together.
Hold this position for 1 count and then extend your arms behind you, pressing the weights back with your triceps. Bend your elbows back in and then stand all the way up. Repeat 20 times.
- Source: shape.com