Grab a dumbbell in each hand, palms facing each other, and lie face down on a bench set at a 45-degree incline. A. Bend your elbows and squeeze your shoulder blades to pull the dumbbells to your sides ...

This Once-a-Week Dumbbell Workout Will Reshape Your Chest and Back originally appeared on Men's Fitness. If you're chasing body recomposition, this chest-and-back workout is all about efficiency and ...

Why: “This is a nice way to add lower back action to your back workout,” Samuel says. By rowing in a static bent-over position, your lower back muscles will work overtime to hold your torso at a ...

What it does: The dumbbell bench press is a compound exercise that builds strength and size in your pectoral (chest) muscles.

By incorporating supersets, you’re able to get a great burn in less time. This at-home chest and back dumbbell workout will be one that you do again and again!

THE SECRET TO building a chest that pops out of your shirt and helps make you look like a superhero: Stop training like everyone else. Forget all that time on the barbell bench press and focus on ...