Another reason Gaddour gives the chest-supported row top billing: It’s effective and safe for the average guy. Related: THE 21-DAY METASHRED—an All-New Body Transformation Program From the Men ...

That means understanding your body position on the bench (no, you don't get to just slump over), and owning every rep. Read on for the rundown: How to Do the Dumbbell Incline Row Set your bench up ...

Lie face up with knees bent and feet flat on the floor. Hold kettlebell with both hands around the horn and extend arms above chest. Slowly bend elbows to lower the kettlebell down toward the top of ...

There are a bunch of different row variations out there—like a barbell row or a chest-supported row—but the bent-over dumbbell row is a classic version.