While holding a light dumbbell in each hand, get into a push-up position. Without twisting your body, shift your weight to your left side and lift the right dumbbell upward until it touches your torso. Reverse the movement and return to the starting position, then repeat the movement on your left side.

Select the appropriate dumbbells and place them on the floor in front of you. Bending at the knees and keeping your back straight, squat down and pick up the dumbbells with an underhand grip (palms facing up). Get into the starting position by keeping your back straight and bending at the knees. Let the dumbbells slide down your thighs until they're just below knee height. Execute by pulling the dumbbells up under your chest as far as possible. Pause, and then slowly lower the dumbbells back to the starting position. Repeat for desired reps. Keep your back straight, shoulder blades back, and eyes facing the front. Keep your elbows tucked in by your sides as you pull the weight up. Squeeze your shoulder blades together at the top of the movement.

Set an incline bench to roughly a 30-degree angle. Grab a dumbbell in each hand, and lie prone on the bench with your feet on the floor and your arms extended toward the ground. Pull the dumbbells upward until they�re by your sides, then reverse the movement and return to the starting position.

Stand with your feet hip- to shoulder-width apart, holding a dumbbell in each hand. Brace your core, push your hips back, bend your knees slightly, and lower your torso until it�s nearly parallel to the floor. Let the dumbbells hang at arms length with your palms facing back. Engage your shoulder blades to keep your shoulders pulled back (i.e., don�t hunch). This is the starting position. Without moving your torso, and while keeping your elbows tucked and back flat, row the weights to your sides as you squeeze your shoulder blades together. Pause, and then lower the weights back to the starting position. MAKE IT EASIER: Do a single-arm row, placing your free hand on a bench for support, or do a chest-supported dumbbell row: Lie chest-down on an adjustable bench set to a low incline, and let the dumbbells hang at arm�s length, palms facing each other. Without moving your torso, and keeping your elbows tucked and back flat, row the weights to your sides as you squeeze your shoulder blades together. Pause, and then lower the weights back to the starting position. MAKE IT HARDER: Use heavier weights, or perform a batwing row: Assume the same starting position as the bent-over row, but pull your right dumbbell to your side (elbow tucked, shoulder blade pulled back), and keep it there as you perform 10 rows with your left arm. Switch arms and repeat to complete one set. BONUS TIP: As you perform the bent-over row, imagine there�s an orange between your shoulder blades, and try to squeeze the juice out of it as you pull the weights to your sides. Squeezing your shoulder blades together ensures that you not only engage all of the right muscles, but also get the maximum benefit from each rep.

Stand in an erect position while you hold a barbell with a supinated grip (with your palms facing up). Bend your knees slightly and bring your torso forward by bending at the waist. Keep your back straight until it is almost parallel to the floor. Keep your head up. The barbell should hang right in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping your torso stationary, lift the barbell as you breathe out. Try to keep your elbows close to the body without any force with the forearm other than holding the weights. At the top (contracted) position, squeeze your back muscles tightly and hold that position for a second or more. Slowly lower the weight again to the starting position as you inhale. Repeat the movement for the desired number of repetitions.

Get down on the floor in a prone position holding two bottles of water or the bars of your dumbbells. Your arms are extended at your sides and to the back and are about 45 degrees angle to your body. Lift the arms up towards the ceiling, hold for a second and put them down. Repeat. Try to squeeze the back muscles as much as you can when performing the exercise.

Hold a bottle of water in one hand (or the bar of your dumbbell) and get down in a push-up position with a wide leg stance. Then perform reverse flys with your active arm. Do not twist your body, engage the core and keep your whole body straight and static, your butt should not move. This trains not only rear delts and upper inner back, but also core and stability. Squeeze the back and active shoulder muscles when you do the fly. Do about 15-20 reps on each arm. Go all the way inward on the lower part of the fly, do full range of motion. Do not rotate your body. The easier version of the exercise is with knees on the floor. Do this if you are doing squeeze-out sets and if you are already fatigued, but not feeling your back exercised enough.

This is called the Superman Back Extension. Get down on the floor in a prone position, holding a bottle of water or the bar of a dumbbell with both hands extended in front of your body. Extend your arms lifting them off the ground. Keep your core tight

Start in the Superman position - lying on the floor in a prone position, arms extended forward and holding two bottles of water or the bars of your dumbbells. Extend the arms lifting them up in the air, bring them all the way down to your hips, then rest them on the floor. Now lift them again, bring them all the way up in front of your body back to starting position and rest them on the floor. This is one rep.

To do this simple exercise, starting position is face up on the floor and bending your elbows on the ground with fists up in the air. Push hard through the upper back to engage the rhomboids, traps, and posterior delts to get your upper body and spine up and off the ground, and pull your shoulder blades in, keeping your knees bent with feet on the floor. Pause at the top, and then return to starting position lowering your body toward floor, and then push yourself up again. The pro tip here is to hold the contraction on each repetition, and make sure you get yourself up by using your back muscles and not momentum!

Laying face down on a floor that has a slick surface for you to slide on, pull your body across the floor by abducting your elbows tight and into your sides. At the top of the pull, perform a pushup and then smoothly slide your body back out until you get a great stretch on your lats.

What you're doing here is you're trying to drive your fists with your thumbs up, and your forearms down into the ground. They're in this 'W' position to try to get into a more externally rotated position to protect your shoulder, driving through protraction of the shoulder blades.

Find something to hold on to, about chest high. Bend the knees, hold the back straight, engage the core. Hold a dumbbell in the opposite hand with a neutral grip. Begin the movement by driving the elbow behind the body while retracting the shoulder blade. Pull the dumbbell towards your body until the elbow is at (or just past) the midline and then slowly lower the dumbbells back to the starting position under control. Repeat for the desired number of repetitions on both sides.

Place the cable machine on the highest setting and grab the handle with one hand.
Get into a good half-kneeling position, knee underneath hip and ankle underneath knee with your glutes engaged and ribs down.
The knee that�s down on the same side that�s working.
Keep your shoulder down, and chest up and pull your elbow towards your hip.
Extend your arm towards the cable machine until your arm is straight.
Reset and repeat.
Best rep range: 8-16 (light to moderate load)

Anchor: Not required. No adjustment required. Lay the band(s) on the floor and stand on the band(s) with your feet hips width apart. The length of the band on each side from the outside of your foot to the clip or handle should be about 6 inches. Now grab the band right below the clip or handle and and get into a squatted position. Keep your knees bent, buttocks back, back straight, head straight, chest up, and shoulders back. Your arms should be straight down and the band should be starting to stretch. Pull the band up and back until your hand is by your hip. Return to the starting position (controlling the resistance). Repeat. Keep a light grip on the band(s) just tight enough so you do not let go. Pull through your elbow.

Anchor: Not required. No adjustment required. Lay the band(s) on the floor and stand on the band(s) with your feet hips width apart. The length of the band on each side from the outside of your foot to the clip or handle should be about 6 inches. Now grab the band right below the clip or handle and and get into a squatted position. Keep your knees bent, buttocks back, back straight, head straight, chest up, and shoulders back. Your arms should be straight down and the band should be starting to stretch. Pull the band up and back until your hand is by your hip. Return to the starting position (controlling the resistance). Repeat. Keep a light grip on the band(s) just tight enough so you do not let go. Pull through your elbow.

Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door. Attach each end of the band(s) to a handle. Grip a handle in each hand and lie down on the floor facing the door. With your arms straight overhead (pointed towards the door anchor), move away from the door until the bands are beginning to stretch. Keep your head straight, arms straight, and shoulders up (towards your ears). Pull the handles down (away from the door), until your hands are even with your chin. Return to the starting position (controlling the resistance). Repeat. Grip the handles loosely, just tight enough to not let go. Pull through your elbows. Pull your shoulders down as you pull the handles towards the ending position.

Anchor: Not required. No adjustment required Stagger your feet with one foot in front. Now stand on the band(s) with your front foot. Leave at least 12 inches of elastic on the inside of the front foot and grab the band right above the clip or handle with the arm opposite of the front leg. Place your inactive hand on the thigh of the front leg. Keep your back straight, head straight and bend your knees and waist. Pull the band up and back until your hand is next to your hip. Return to the starting position (controlling the resistance). Repeat. Keep your active arm tight to your body as you pull. Hold the band with a loose grip (just tight enough so it does not slip out of your hand).

Anchor: Secure the band(s) to the door with the door anchor at top of the door. Attach a handle to each end of the band(s). Grip a handle with each hand and kneel down on one knee, 3 to 4 feet from the door while facing the door. Keep your back straight, head straight, shoulders down, and arms pointed towards the anchor with palms facing down. Pull the handles down and out to the sides until your hands are even with your chin. Return to the starting position (controlling the resistance). Repeat. Grip the handles loosely, just tight enough so that you will not let go. Pull through your elbows.

Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door. Attach both ends of the band(s) to one handle, and grip the handle with one hand. Get down on your hands and knees 4 to 5 feet away from the door, while facing the door. Now position your body with your back straight and active arm straight (pointed towards the door anchor), with palm facing up. Raise the shoulder for the active arm towards your ear. Pull the handle back (away from the door) until your hand is below your chest. Return to the starting position (controlling the resistance). Repeat. Grip the handle loosely, just tight enough to not let go, and pull through your elbow. Pull the shoulder of your active arm down as you pull the handle towards the ending position.

Anchor: Secure the band(s) to the door with the door anchor at the top of the door. Attach each end of the band(s) to a handle. Grip a handle in each hand and kneel 3 to 4 feet away from the door while facing the door. Keep your back straight and chest up. Your arms should be straight and pointed up towards the door anchor (higher than your head), with palms down. Push the handles down and back until your hands are even with your hips. Return to the starting position (controlling the resistance). Repeat. As your push the handles down, keep your shoulders back (scapular retraction) like you are squeezing a quarter between your shoulder blades.

Anchor: Secure the band(s) to the door with the door anchor at top of the door. Attach each end of the band(s) to a handle. Grip a handle with each hand and kneel down on one knee, 3 to 4 feet from the door while facing the door. Keep your back straight and head straight. Your arms should be pointed towards the anchor with palms facing up and hands about 6 inches apart. Pull the handles down until your hands are below your chin. Return to the starting position (controlling the resistance). Repeat. Grip the handles loosely, just tight enough so that you will not let go. Push your shoulder blades down as you pull the handles towards your chin.

Anchor: Secure the band(s) to the door with the door anchor at the top of the door. Attach each end of the band(s) to a handle. Grip a handle in each hand and sit close to door, facing the door, with your knees bent and toes touching the door. Keep your back straight, head straight, chest up, and shoulders forward. Your arms should be straight and pointed up towards the door anchor. Lean back until your upper body is making a 45 degree angle with the floor. Pull the handles back until your hands are right below your chest. Return to the starting position (controlling the resistance). Repeat. Grip the handles loosely (just tight enough to not let go). Keep your arms tight to your body as you pull back. Squeeze your shoulder blades together as you pull the handles back to the ending position.

Anchor: Secure the band(s) to the door with the door anchor at knee height. Attach each end of the band(s) to a handle. Grip a handle in each hand and squat 3 to 4 feet from the door while facing the door. Keep your head straight and chest up. Your arms should be straight out in front of you (forearms parallel with the floor.) Pull the handles until your hands are by your chest. Return to the starting position (controlling the resistance). Repeat. Hold the handles with a loose grip. Squeeze your shoulder blades together as you pull the handles back. Your arms should tight to your body as you pull.

Anchor: Secure the band(s) to the door with the door anchor at stomach height. Attach both ends of the band(s) to one handle, and grip the handle with one hand. Stand 3 to 4 feet away from the door while facing the door. Position your feet with a wide stance, bend your legs and keep your back and head straight. Start with your palm facing in and arm straight out in front of you (pointed towards the door anchor). Pull the handle back until your elbow is right below your shoulder. Return to the starting position (controlling the resistance). Repeat. Keep your arm tight to your body (do not flare the elbows outward). Try to keep your forearm parallel with the floor as you pull back.

Hold a dumbbell in your weaker hand (if you�re right-handed, this is probably your left hand, and vice versa). Bend over at the waist and plant your right knee and arm firmly on a bench, your left foot on the floor a foot or two from the bench, and let your left arm (the one holding the dumbbell) hang straight down toward the floor. Your back should be close to parallel to the ground and your weight should be evenly distributed across your right hand, right knee, and left foot. Keeping your back straight, pull the dumbbell upward until it touches your torso somewhere between the top of your hip and base of your ribs. Note: If you�re using a heavy dumbbell (as you should), you�ll probably find it helpful to slightly rotate your upper body in order to generate enough momentum to complete the rep. While some people look at this as �cheating,� it actually makes the exercise more effective by allowing you to train your back muscles through a greater range of motion with heavier weights. Lower the dumbbell toward the ground and return to the starting position. As you lower the dumbbell, let it drift slightly forward and rotate your body toward the ground so that you feel a deep stretch in your lats. TIP 1: Lean on a bench. The most comfortable and stable way to do the dumbbell row for most people is how I described it above�bracing one knee and hand on a bench and the opposite foot on the floor. That said, if all of the benches are occupied or you just want to try something different, you can also lean on another surface such as the dumbbell rack. To do this, plant your feet about shoulder-width apart, bend over at the waist, place one hand on the dumbbell rack (or other surface), and use your opposite hand to pull the dumbbell to your chest. The key to making this work, though, is to ensure your torso is almost parallel to the floor. If your torso is too upright you won�t be able to achieve the same range of motion, and the exercise won�t be as effective. TIP 2: Use weightlifting straps. As you get stronger at the dumbbell row, you�ll probably reach a point where your grip gives out before your back muscles are tired (this is especially true if you�re doing sets of more than ~6 reps). While some purists say you should keep hammering away with the same weight and reps until your grip strength catches up to your back strength, I think a better solution is to use weightlifting straps. This allows you to keep adding weight and reps over time and thus build your back and arm muscles more quickly and efficiently (which is the whole goal of the dumbbell row, after all). Weightlifting straps consist of a single strip of cloth or leather that you can loop into a lasso shape and wrap around a bar or dumbbell to �lock� it to your hand. This reduces the amount of grip strength you need to maintain your hold on the dumbbell, allowing you to keep doing reps until your back muscles are sufficiently trained. TIP 3: Cheat correctly. Normally, moving your body to generate momentum while weightlifting just reduces the effectiveness of the exercise and leads to worse muscle and strength gains. A few common examples are swinging your torso wildly while doing barbell curls or side raises and doing kipping pull-ups instead of traditional pull-ups. The dumbbell row is an odd exception to this rule. The reason for this is that dumbbell have a strange resistance curve, which refers to how hard an exercise feels at different points throughout a rep. Dumbbell rows feel easiest when you�re strongest (at the bottom of each rep) and feel hardest when you�re weakest (at the top of each rep). This means you may struggle to finish the top portion of a rep even though the rest of the rep feels relatively easy. Thus, if you stop your sets when you begin to struggle with the top of each rep, you�ll be leaving gains on the table. The solution to this problem is to use a little momentum to make the top portion of the rep easier. This allows you to use a full range of motion throughout each rep and do more total reps before ending your sets (which will lead to more muscle and strength gain over time). Just make sure you�re only generating enough momentum to complete each rep. Doing more than this just makes the entire rep easier and thus less effective. TIP 4: Start every set with your weaker side. To help minimize muscle imbalances between your right and left side, I recommend you start every set of dumbbell rows with your weaker side. Then, when you switch hands to train your stronger side, only do as many reps as you got with your weaker side. This way, your weaker side has a chance to catch up to your stronger side, thus correcting any muscle or strength imbalances. Once you can get the same number of reps with both sides, feel free to start your sets with whichever arm you prefer.

The dumbbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It can be performed on a special elevated bench, on a bench placed on top of boxes or benches, or on a bench with a slight incline. The higher the bench, the greater the range of motion and stretch at the bottom of the movement. It is usually performed as an assistance movement for back strength and muscle growth, in rep ranges of 8-12 reps per set or higher.

Elevate the weight bench on both sides with weight plates so the barbell is just above the ground when your arms are straight.
Lie prone on the bench with the barbell underneath you with your upper body and hips on the bench and your legs off the end.
Squeeze your glutes and brace your abs to keep your back neutral.
Pull your elbows towards the hip until the barbell touches the bench.
Lower down towards the floor reset and repeat.
Best rep range: 8-12 (moderate load)

Find a suitable place where you can have a strong grip for your feet. The angle is very important for this exercise, you need a chair/cussion that has the right hight and is soft. Straighten your back in a line and then lower your upper body slowly by bending at the waist. Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back, exhaling on the way down. Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with. Slowly return your body to the up position where your entire body is straight in line, inhaling on the way up.

Lie facedown on a bench. Your legs should be dangling off the end, able to move freely. With straight legs and an engaged core, use your hips and hamstrings to raise your legs behind you to above the hips. When hyperextending the hips you should feel an intense muscle contraction in your glutes and hamstrings. Hold the hyperextension position for a second and then slowly lower your legs back down to the starting position. Reset and repeat for reps.

Lie facedown on a bench. Your legs should be dangling off the end, able to move freely. With straight legs and an engaged core, use your hips and hamstrings to raise your legs behind you to above the hips. When hyperextending the hips you should feel an intense muscle contraction in your glutes and hamstrings. Hold the hyperextension position for a second and then slowly lower your legs back down to the starting position. Reset and repeat for reps.

Lie facedown on a table or on your bed. Your legs should be dangling off the end, able to move freely. You can add rubber band on your knees for extra tension. With straight legs and an engaged core, use your hips and hamstrings to raise your legs behind you to above the hips. When hyperextending the hips you should feel an intense muscle contraction in your glutes and hamstrings. Hold the hyperextension position for a second and then slowly lower your legs back down to the starting position. Reset and repeat for reps.

Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you. Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs around 6 inches (15.3 cm) off the floor, or until you feel your lower back muscles contracting.

Stand with your feet shoulder-width apart while holding a kettlebell with both hands (palms facing toward you) and arms straight down. Inhale and push your hips back (hinge your hips) and slightly bend your knees to bring the kettlebell between your legs. Be sure to keep your back straight and engage your core. Exhale, contract your glutes, and push your hips forward to lift your body into a standing position. Allow your arms to swing the kettlebell as far as it will naturally go. Shoulder height or parallel to the ground is your goal, although you do not want to use arm strength to raise the kettlebell. It may take a few swings to find your rhythm and maximize the lift. Inhale and lower the kettlebell between your legs by pushing your hips back and slightly bending your knees. This is 1 rep.

Hinge your hips, grab the rope attachment between your legs, and pull it forward with a controlled movement.

Lie facedown on a flat bench, positioning your hips on its edge. Your legs should be straight with your toes high off the floor with your arms on top of the bench. Hold onto the front edge. Squeeze your glutes and hamstrings. Straighten your legs until they are level with your hips. This is the starting position. Lift your left leg higher than your right leg. Lower your left leg as you lift the right one. Continue moving in this manner until you have completed the number of reps in your set.

Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door. No adjustment required. While facing the door bend forward and grip a side of the band with each hand so that the band is just starting to stretch. Position your lower body far enough away from the door so that when you bend forward, your head is close to the door, but does not touch it. Keep your arms straight (pointed towards the anchor), head straight, and back flat. Stand up against the tension until you are standing up straight. Return to the starting position (controlling the resistance). Repeat. Try to keep your hips stationary during the exercise (do not move them forwards and backwards).

Hang from a pull up bar with both hands, dead hang. Shift all your weight on your right arm until the left arm is used only for assistance and compensating the weight that your right arm can't support. You can start with full grip hold of the bar with the left hand, but as you proceed with the exercise, leave only two fingers on the bar. Keeping your right arm straight, pull up with your right scapular muscles to engage your shoulder. You should only move an inch or so. Relax your scapular muscles back to the dead hang. This is one rep.

Begin in a normal pull-up position with a palms-away grip and hands shoulder-width apart. From a full, nearly passive hang (shrugged shoulders), draw your scapula down and together, thus raising your body slightly but without bending your arms as in a regular pull-up. The best learning cues are: Try to �bend the bar� and think about doing a reverse shrug (i.e. shoulders drawn downward). Do this, and you�ll feel your head shift backward and your chest raise upward, as your scapular pinch together. Hold the top position for one second, then return to the starting position. The range of motion is only a few inches. Do six to twelve reps, keeping nearly straight arms and tight spinal erectors and glutes throughout. At first, you may find this to be a difficult exercise (a sign that you�ve found a critical weakness to correct!), but resist the urge to overdo it.

The rack pull is performed by placing a loaded barbell on the supports of a power rack, usually just above or below the knees, and lifting it by gripping the bar and extending the hips to full lockout. Blocks or bumper plates can be used if a power rack isn't available.

Keeping your chest upright, lean forward about 15 degrees, shrug up and back with a top hold every single time.

Hinge your hips at about 15 degrees forward and retract those shoulderblades, pausing at the top for just a split second and coming all the way down from scratch.

Perform the exercise lying prone (face down) on a bench or over a stability ball. This will enable you to focus on muscle movement and limit injury during the exercise. This exercise is done with external rotation, which means with thumbs up. Start by doing series with no weight, then add dumbbell plates in your hands, but make sure you are doing it with thumbs up in order to activate those mid-traps.

Perform the exercise lying prone (face down) on a bench or over a stability ball. This will enable you to focus on muscle movement and limit injury during the exercise. This exercise is done with external rotation, which means with thumbs up. Start by doing series with no weight, then add dumbbell plates in your hands, but make sure you are doing it with thumbs up in order to activate those lower traps.