Set an adjustable weight bench between 20 and 40 degrees. Lie stomach-down on the bench with a dumbbell in either hand hanging freely downward. Inhale and row the dumbbells up and back by leading with your elbows. For an extra challenge, pause for a moment at the top.

Stand with your legs shoulder-width apart, and knees slightly bent. Hold a dumbbell in each hand, shoulder-width, with your palms facing each other. Bend over at a 45-degree angle (no lower) and take a deep breath in. Pull the dumbbells up, toward the sides of your chest, or beside the bottom of your rib cage on an exhale.

Dumbbell High Row [Read More: The Gymgoer’s Guide to Whey Protein] Grab a pair of dumbbells and bend at the waist to set your upper body at a 45-degree angle. Lift the dumbbells until your hands reach the level of your lower sternum area, and briefly pause. Return the dumbbells to their starting position.