The Process: Rows

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Rows are an exercise that can be done with equipment you have at home.

Brigette Williams from the blog Living Balanced says rows are a great move to strengthen your back, improve posture and shoulder alignment, decrease risk of injury in the back and spine, and optimize core engagement.

She suggests starting without weight as a beginner and working your way up. If your goal is endurance, she recommends 15 reps, or if the goal is strength, a 6-10 rep range.