MUSCLES ENGAGED Hamstrings The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury. Back (middle) Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body. Equipment Used Dumbbells The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs. Exercise Instructions Step 1 Start in a standing position wit your feet hip width apart while holding dumbbells in each hand. Step 2 Keeping your chest proud and your back flat, bend forward at the hips until your hamstrings hit full tension. Step 3 Once your bent over, hold the position and row both dumbbells by pulling your fists to the bottom of your rib cage.