- Lay on an incline bench that is between 30-45 degrees high.
- Let your arms hang freely. Pull your elbows straight back toward the ceiling.
- 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.
- Make sure to keep your elbow close to your body and your core engaged throughout the movement.
- Bend forward at your hips while maintaining a flat back.
- Pull the plate toward your upper abdomen.
- Lower the weight in a controlled manner and repeat.
