PRONE ROW

A.K.A. Incline Dumbbell Row

Grasp a dumbbell in each hand and straddle an incline bench set around45 degrees. Your chest should be supported by the bench with your chin above the top. Let the dumbbells hang directly below your shoulders. With your palms facing each other and your elbows close to your body, pull the weights as high as possible, squeezing your shoulder blades together at the top. Slowly lower the dumbbells back to the start and repeat for reps.This is a great exercise for focusing more on the lats, specifically the lower lats. Because your body is supported by the bench it removes the opportunity to cheat by using the legs and lower back and forces your lats to do all the work.Step 2Step 3

Lay face down on a stability ball grab a dumbbell in one hand, allow your weight to hang toward the floor, then bring the dumbbell up at a 90 degree angle in alignment with your shoulder girdle making sure to do the same amount with the other side.

Lay face down on a stability ball grab a dumbbell in both hands, allow your weights to hang toward the floor, then bring one dumbbell up at a 90 degree angle in alignment with your shoulder girdle alternating each side.

Lay face down on a stability ball grab a dumbbell in both hands, allow your weights to hang toward the floor, then bring both dumbbells up simultaneously at a 90 degree angle in alignment with your shoulder girdle.