Bent Over Dumbbell Row
Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Let the dumbbells hang below your shoulders, then pull them toward your torso by driving your elbows back and squeezing your shoulder blades together. Lower the weights slowly and repeat.
Picture source: https://www.muscleandstrength.com/
Bent Over Row
Stand with your feet shoulder-width apart and hold a barbell (or dumbbells) with an overhand grip. Bend your knees slightly and hinge forward at the hips until your torso is almost parallel to the floor, keeping your back straight. Pull the weight toward your lower chest or upper waist by driving your elbows back, then lower it slowly to the starting position and repeat.
Picture source: https://www.muscleandstrength.com/
Dumbbell Hammer Preacher Curl
Sit on a preacher bench holding a dumbbell in one hand with a neutral (hammer) grip. Rest your upper arm on the bench pad and fully extend your elbow. Curl the dumbbell upward by contracting your biceps and forearm, keeping your wrist straight. Pause at the top, then slowly lower the weight back down to the starting position and repeat.
Picture source: https://www.muscleandstrength.com/
Dumbbell Lateral Raise
Stand tall with a dumbbell in each hand at your sides, palms facing in. With a slight bend in your elbows, raise your arms out to the sides until they’re at shoulder height. Pause briefly, then slowly lower the dumbbells back to your sides and repeat.
Picture source: https://www.muscleandstrength.com/
Hammer Strength Machine Incline Bench Press
Sit on the Hammer Strength incline press machine with your back flat against the pad and feet firmly on the floor. Grasp the handles with an overhand grip at chest level. Press the handles upward until your arms are almost fully extended, then slowly lower them back to the starting position. Repeat for the desired number of reps.
Picture source: https://www.muscleandstrength.com/