EXECUTION Assume a well-balanced, face-up lying position on an exercise bench. The feet should be in full contact with the floor. Hold a barbell or

THE ONE-ARM DUMBBELL ROW The one-arm bent-over row is typically used to develop the lower lats. However, by going through a full range of motion

Execution: Assume a standing position with your feet parallel and shoulder width apart. For better balance you can also stand with one foot slightly in

TECHNIQUE Grasp a horizontal bar with a pronated grip (palms facing away from the body) with your hands placed 7-10 inches wider than shoulder-width apart

THE UPRIGHT ROW Execution: Assume a stable, well-balanced stance holding a barbell on extended arms with a pronated (palms down) grip. Your hands should be

Execution: Assume a side-facing position alongside an exercise bench and place the inside hand on the bench for support of the upper body. The arm