Chest-Supported Row

Set an adjustable bench to a low incline. Then grab a pair of dumbbells and lie with your chest on the bench. Let the dumbbells hang straight down from your shoulders.

Pull the dumbbells to the sides of your chest.

TIPS:

1. Beginner: Do 1 set of 12 reps. (or do 12 reps in as few sets as possible).
2. Intermediate: Do as many sets as it takes to get to 15 reps total. Rest as needed.
3. Advanced: Do as many sets as it takes to get to 25 reps total. Rest as needed.