Brides.com: Wedding Gown Workouts: Back. ZOTTMAN ROW. Stand with your feet shoulder-width apart. Bend your knees, and angle your torso forward from your waist. Holding five-pound weights (palms down), extend your arms forward. Rotate your palms up as you bring your hands to your hips. Tuck your elbows, and squeeze your shoulder blades together. Return to the start position. Do two sets of 15 reps. Workout clothes, Lulu lemon Athletica. Sneakers, Reebok.