3. Lying row

1. Lie chest down on a bench, holding a dumbbell in each hand.
2. Slowly lift dumbbells to your sides, bending elbows, until your upper arms are parallel to the floor. Return to starting position.

4. Overhead press

1. Stand with your feet hip-width apart, holding a dumbbell in each hand. Raise your arms to shoulder height, elbows bent 90 degrees with palms facing forward.
2. Slowly raise weights above your head, keeping your shoulders down and abs tight. Hold for 1 count then slowly lower back to start.

5. Bent-over row

1. Kneel over a bench by resting right knee and hand on the bench for support, with your torso parallel to the floor. Place left foot on the floor, knee slightly bent and hold a dumbbell in your left hand.
2. Lift dumbbell up towards your ribs and lower back to start. Repeat and switch sides.