The inside face of Gym Weights is made of a sponge-like material and the outer side is neoprene. It can be adjusted with a grip-band that perfectly supports the ankles or wrists for a wide range of work-outs: running, body-building and arm strengthening, toning-up the ankles and legs.
1) Get into kneeling position with the gym weights on both the wrists. Brace your body, then raise one of the hand, supporting yourself on the other arm.
2) Your hand should move with a 90 degree bend at elbow. Try to pull it as back as you can, feeling the hit on traps.
Note: As you row, keep your body still and avoid twisting your torso. Keep your core muscles activated at all times