Double Arm Row On Bench 30*

Lying over a bench, grab 2 matching dumbbells or kettle bells (thumbs forward) and pull them up to your ribcage. Breathe out while approaching the top of the rep. Being at a 30 degree angle is optimal, but do not go over 40 degrees as it will become a trap exercise instead.

You can do this super slow to make this exercise harder. You can also pause for a second or two at the top to increase the intensity.