number 10: chest supported dumbbell rows
This is a great move that will force your body into the proper form and build muscle in your back and shoulders as a bonus it will also improve your posture set a bench at an incline lie face down against it with your arms straight down and one dumbbell in each hand squeeze your shoulder blades and move your elbows back to do the row pause for a moment and then return to the starting position make sure you don’t use momentum to complete the movement the best part of this move is that since your lower back doesn’t need to stabilize it allows you to work specifically on your upper back.
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