3. Seated Dumbbell Shoulder PressSit at the end of a bench with your torso upright. Hold a pair of dumbbells just outside your shoulders with your palms facing each other. Press the weights up until your arms are straight, and then slowly lower them to the starting position.
4. Barbell RowGrab a barbell with an overhand grip that's just beyond shoulder width. Keeping your back naturally arched, bend at your hips and knees and lower your torso so it's almost parallel to the floor. Let the bar hang, and then pull it toward your upper abs. Pause, and slowly lower the bar.
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