Dumbbell pull-over
Emphasis: latissimus dorsi, deltoids, pectoralis major
Lie faceup on a flat bench and grasp one end of a dumbbell with both hands, arms extended over the center of your body. From this position, slowly lower the weight back over your head toward the floor until you feel a good stretch. Slowly return to the starting position and repeat.
Tip: Keep your elbows soft throughout the movement (don’t lock out your elbows) or you’ll work your triceps more than your back.
One-arm dumbbell row
Emphasis: latissimus dorsi, rhomboids, middle trapezius, rear deltoids
Rest your right hand and knee on a flat bench for support, keeping a slight arch in your lower back. Grasp a dumbbell, retract your left shoulder blade and raise the weight (row) until it’s close to your abdominals, keeping your elbow tight to your side. Lower, then repeat. Do both sides.
