Dumbbell Row
Works: shoulders, upper back
Grab a dumbbell and get down on hands and knees on a bench. Your back should be straight, your elbows should be slightly bent, and your palms should be facing each other. (Place your hand under your right shoulder and your bent knee should be in line with your hips.)
Tighten the abdominal muscles. Consolidate your shoulder blades, then press upward until your upper arm is perpendicular to the floor and your elbow is pointing slightly behind you.
Return to the start and end of the set. Do 8 to 12 reps, and change sides.
