Superset 1: Back and Chest
Targets: Back and biceps
Tones 93 percent of your upper back muscles -- more than any other move tested.
- Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides.
- Hinge forward 90 degrees from hips so that back is parallel to floor and arms extend down, palms facing each other.
- Drive elbows directly behind you to bring dumbbells by ribs. Lower.
- Do 10 to 12 reps, then move on to the Decline Bench Press.