dumbbell lying rear delt row

TARGET: upper back

EQUIPMENT: dumbbell

SECONDARY: shoulders, biceps

1. Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
3. Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.