Bench Row

  1. Lie facedown on a 45 degree incline bench and grab a dumbbell in each hand.

  2. Pull the weight upward in a sweeping path, with the thumb in line with the bottom ribs, instead of the shoulders.

  3. Point the elbow up towards the ceiling and pause for 1-2 seconds.

  4. Slowly descend until the arm is returned to full extension.