Low Rows & Tricep Extendos
This is a combination of two moves: the low row and tricep extensions. To begin, you'll stand with your feet hip-width and parallel. Hinge forward with a flat back and pull your abs in while your shoulders relax down your back. Next, extend your arms straight with your palms facing inwards. Slide your elbows up past your ribs as high as you can get them. Then, without moving your upper arm, hinge from your elbow to extend your forearm straight back. The higher you can keep your elbows and the higher you can extend your wrists, the more challenging this move becomes. Start off slow, then you can speed it up. For more of a challenge, add lightweight.
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