Seated Row: Begin by grasping a V-bar handle attached to a low pulley apparatus with your palms facing in toward each other. Place your feet against the machine's stop plate and, maintaining a slight bend in your knees, sit down in front of the apparatus. Allow your arms to straighten fully so that you feel a complete stretch in your lats. Slowly pull the handle into your lower abdomen, keeping your elbows close to your sides. As the handle touches your body, arch your lower back and squeeze your shoulder blades together. Then, reverse direction and return to the start position.

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Chest Incline Dumbbell Press: Begin by lying face up on an incline bench set at approximately 30 to 40 degrees, planting your feet firmly on the floor. Grasp two dumbbells, and with your palms facing away from your body, bring them to shoulder level so that they rest just above your armpits. Simultaneously press both dumbbells directly over your chest, moving them in toward each other on the ascent. At the finish of the movement, the sides of the dumbbells should gently touch together. Feel a contraction in your chest muscles at the top of the movement and then slowly reverse direction, returning to the starting position.