4. Dumbbell Chest-Supported Row: 12 reps
- Setup an incline bench and grab a pair of dumbbells, lying face-down on the bench with head just above the top of the bench.
- With arms straight beneath you, row the bells up to your chest, squeezing the back as tight as you can at the top, and return to the bottom under control.
- Try your best to keep your chest on the bench, avoiding pulling it off as you squeeze your lats and upper back at the top.