How to do dumbbell bench rows to build your back muscles with better form. Change the way you use a bench for a better, safer way to do the exercise.

Gym splits—the method that helps you train different muscle groups on different days—can either be personally tailored, or one can just follow a popular split like the push-pull-legs system.

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Rather than doing 50 dumbbell chest presses straight off the bat, I also broke them into sets, typically 10 to 12 reps. This meant my muscles had a chance to recover slightly between sets and I ...

Adjust an incline bench to a 30-45 degree angle. Lie face down on the bench with your chest and abdomen supported. Hold a dumbbell in each hand, with arms extended straight down. Pull the dumbbells ...

2. Start with the dumbbells at shoulder height and press them straight up over the chest until your arms are fully extended. 3. Lower the dumbbells until your triceps nearly touch the floor. 4.

NO GOOD BACK day is complete without incorporating some kind of row. These pulling exercises attack your back muscles while safeguarding your shoulders. To get a little more out of your basic ...

You’ll notice that if you row too far, you’ll lose your balance. Slowly return the dumbbell to the starting position and repeat on the left side. Complete 1–3 sets of 8–12 reps on each side.