1. Set your bench at a 45 degree incline. 2. Holding a dumbbell in each hand, lower yourself onto the bench so that the top of your chest aligns with the edge of the bench. 3. Your arms should hang down straight, with your palms facing behind you. 4. Lift the dumbbells towards your sides by squeezing your shoulder blades together and pushing your elbows back. 5. Pause before slowly lowering the dumbbells back to starting position. 6. Repeat.

Lats, Mid Back, Upper Back

Horizontal Pull