Lie on a flat bench with one dumbbell up above your chest with the arm straight and the palms ... an upright posture and ...

Stand with your feet at shoulder width apart in front of the bench. Push your butt back and lower your torso down, extending your off arm to rest ... dumbbell row, with one knee and one hand ...

How to do the single-arm kettlebell front rack carry Grab the ... 100kg for five reps without my belt (and lifting straps), bench press 57kg for five reps and squat 80kg for four sets of eight.