Dumbbell Lying Seal Rack Row

Set an incline bench to an angle of about 45 degrees and grab a pair of dumbbells.

Lie face down on the bench with your chest firmly supported against the backrest and your feet planted securely on the floor.

Hold the dumbbells with an extended arm reach toward the floor, keeping your neck in a neutral position.

Exhale as you pull the dumbbells upward by driving your elbows back and squeezing your shoulder blades together.

Hold the contraction briefly at the top, then inhale as you lower the weights back to the starting position in a controlled manner.