1. Dumbbell Row
How to: Start with your left knee on a bench or chair, and your right leg extended behind you. Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a). Pull the weight up toward your chest, palm facing you and elbow staying in close to your side (b). Slowly lower it back down and repeat (c). Then switch sides.
2. Box Push-Ups
1. Sitting Shoulder Fly
How to: Sitting on a bench, box or chair, plant your feet on the floor with knees bent. Lean forward to about a 45-degree angle. Hold a weight in each hand, arms extended down by your sides and palms facing away from you (a). Using the muscles of your upper back to drive the movement, pull your arms up and out to the sides, keeping a slight bend in your elbows. For best results: Palms should rotate so they face behind you, thumbs toward the floor (b). Lower your arms back to the starting position and repeat.
2. Pec Fly Bridge
1. Wide Row
How to: Sitting on a box, bench or chair, plant your feet on the floor with knees bent. Lean forward to about a 45-degree angle. Hold a dumbbell in each hand down by your sides, palms facing behind you (a). Pull your elbows up toward the ceiling, so your hands reach about chest height, elbows bent 90 degrees (b). Slowly lower your hands back down to the starting position and repeat.
2. Dumbbell Chest Press Bridge
How to: Lying on your back, feet planted on the floor and knees bent, hold a dumbbell with each hand overhead, palms facing away from you (a). Lift your hips up toward the ceiling to perform a bridge (b). Slowly lower one weight down to the ground, bending your elbow 90 degrees (c). Push it back up to the starting position (d). Slowly lower your other weight down to the ground, bending your elbow 90 degrees (e). Push it back up to the starting position and continue alternating. Your hips should stay lifted the entire time.
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Originally published October 2017. Updated January 2018 and October 2021.
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