- Start by standing in front of a flat bench with your feet shoulder-width apart and holding a dumbbell in one hand.
- Place your other hand on the bench for support, and bend at the waist so that your chest is parallel to the ground.
- From this starting position, row the dumbbell up towards your chest, squeezing your shoulder blade together as you do so.
- Make sure to keep your elbow close to your body and your core engaged throughout the movement.
- Start by placing your elbow on one knee.
- Hold a dumbbell in your other hand, with your palm facing inwards towards your body.
- From this starting position, row the dumbbell up towards your chest, keeping your elbow close to your body and your core engaged.
- Stand with your feet shoulder width apart. Hold each plate to the side of you.
- Bend forward at the hips bringing the plates to the floor while you slightly bend your knees, keeping your back straight.
- One at a time, lift the plate up. Return the plate to the floor and do the other side.
- Lay flat on the ground with a plate on your chest.
- Push your hips up toward the ceiling and maintain that extended position.
- Extend your elbows mostly, break at the shoulder joint while maintaining hip extension and the slight bend in your elbows.
- Let the plate tap the floor (or get close) and then pull the plate back into the starting position.
