Muscle Group: Back

Here we thicken the upper and middle back. This movement also cuts down on cheating and takes the stress off your lower back.

  1. Place two dumbbells on the floor in front of you. With your feet about shoulder width apart, bend down and grab each one so that your palms are facing each other. Just as you would with a normal dumbbell row. Place your forehead on a comfortable object that is about waist high.
  2. Keep your legs bent and your back parallel to the floor. At the same time lift both dumbbells up as far as possible to your sides, keeping your upper body still so you do not involve your lower back (the weights should come up to your sides, not your chest, in order to keep biceps involvement to a minimum).
  3. Lower the dumbbells again, slowly and repeat.