Dumbbell Row on bench
Start: Place same arm extended on bench as same knee bent on bench,
hold dumbbell by side of bench with arm extended
Finish: Raise dumbbell up to side of torso, keeping opposite arm and leg
in contact with the bench
Bent over Dumbbell row
Start: Feet hip width apart with a slight bend in knees,
palms facing each other and arms extended by side
Finish: Pull arms up to side of torso
Standing Shrugs
Start: Arms extended by side, feet hip width apart and shoulders relaxed
Finish: Raise shoulders up squeezing shoulders
Upright Row
Start: Feet shoulder width apart. arms extended in front of thighs
Finish: Pull dumbbells up under chin keeping shoulders back