 The Mixed Grip Bent Over Dumbbell Row is a good way to train some shoulder looseness, encourage some asymmetry in the upper part of the body while still stabilizing yourself with the hips. It promotes good dissociation between the hips and the shoulders, which is one of the key features of good mobility. So what we're going to do, we're going to start with the weights elevated up, we're going to do a nice RDL to pick the weights up, and then we need to be able to do an RDL just to stabilize on this one. So I'm pushing the butt back and up slightly so I feel good load in the legs. If I'm bending at the back, I've already done it wrong before the exercise even starts. So come back up and maybe don't bend over quite as much. Really try to get a nice stretch in the hamstrings if you can. The Mixed Grip part of the row means one weight will be palm forward and the other palm will be backward like this. And then I'm just going to row here. Now this is one, I want to make sure that when I row, I'm not just arching my back. This is one you might choose to do only in one direction. You might choose to go underhand only on one side. It just depends on how you're feeling. Like if you have a lot of elbow trouble, play around with it, see which one feels better. One will probably obviously feel better, and you can go with that one. So to recap, push the butt back, spin one hand, and then pull up like this. You should feel your upper back muscles and your legs active the whole time. If you start to feel your low back, then we know we're doing something wrong.