• A) Bent-over Row

  • B) Lying Row


 

A) Bent-over Row


Preparation
Stay on the side of the bench and place your knee and your hand on the bench. Put the opposite leg just a little back to the side. Take the dumbbell from the floor.

Execution
Drag the dumbbell until is up to side and it makes contact the with your ribs.You upper arm needs to be beyond the horizontal. The return is made until your arm is extended and your shoulder needs to be  stretched down.

B) Lying Row


Preparation
You need to lie your chest downward on the elevated bench. and then take the dumbbells.

Execution
You need to drag the dumbbells to the sides until your upper arm will be above horizontal. The return is made until your arms are extended and your shoulders will be stretched downward.