Start: This row puts your biceps in a stronger position, allowing them to help out with the exercise. That means you can start with a little more weight on the barbell than you'd use for the pronated bent-over row. Assume the same stance, but hold the bar directly under your shoulders with an underhanded, bull grip.

Finish: Pull the bar to your navel, pause, then return to the starting position.

Start: Stand with your feet shoulder-width apart and your knees bent 15 to 30 degrees. Keep your torso straight with a slight arch in your back as you lean forward at the hips. Try to get your torso close to parallel to the floor. Grab the barbell off the floor with a false overhand grip that's slightly wider than shoulder width. Let the bar hand at arm's length in front of you.

Finish: Retract your shoulder blades to start pulling the bar up to the lower part of your sternum. Pause at the top, with your chest sticking out toward the bar. Slowly return to the starting position. Try to keep your torso in the same position throughout the movement.

Grab a pair of dumbbells with an overhand, shoulder-width grip and hold them in front of your thighs while standing with your knees slightly bent. Your lower back should be in its natural alignment. Shrug your shoulders as you pull the weights u as hard as you can. You should rise on your toes as you do this. When the dumbbells reach chest level, bend your knees again, rotate your forearms from the elbows and bend your wrist so they go underneath the dumbbells as you "catch" them on the front of your shoulders. Then quickly flip the weights back down to the starting position and repeat.

Stand as if about to perform a set of regular dumbbell shoulder presses. Begin by pressing the weights overhead as you simultaneously rotate as far as you can to one side. Pause, then lower the weights and return to the starting position.

Grab a pair of light dumbbells and hold them at arm's length with your palms facing your thighs. Raise your upper arms so they're perpendicular to your torso and parallel to the floor. Bend your elbows 90 degrees, so that your forearms hand straight down toward the floor. Keep your elbows, wrists, ad upper arms in fixed positions, rotate the weights up and back as far as you can-you want your shoulders to act like hinges, your forearms like swinging gates. Pause, then return the forearms to the down position and repeat.

Adopt the same starting position as you would when doing the Dumbbell Shoulder Press, only this time with your hands facing you and your forearms in front of your chest. This time as you press the weights up., rotate your arms so that your palms face forward at the top of the rep. Pause and then lower the weights back down to the starting position. This type of press can ease strain on the shoulder joint compared to the regular dumbbell press.

Grab a barbell with an overhand grip that's just beyond shoulder-width and hold it at arm's length. Stand with your feet shoulder-width apart and knees slightly bent. Bend at the hips, lowering your torso about 45 degrees., and let the bar hang straight down from your shoulders. Pull the bar up to your torso, pause, then slowly lower it.  The same holds true here in terms of muscle involvement for both the pronated and supinated versions of the row.

Grab a pair of dumbbells and hold them at arm's length in front of you. Stand with your feet shoulder-width apart and knees slightly bent. Bend at the hips, lowering your torso about 45 degrees, and let the dumbbells hand straight down from your shoulders. Pull the weights up t the sides of your torso, pause, then slowly lower them. Using a pronated (palms facing you) grip will work to emphasize scapular retraction (puling the shoulder blades together) and increase the involvement of the rhomboids, middle trapezius, and rear shoulders. A neutral grip where your palms face each other will bring the lats more into play, and a supinated grip (palms facing upward) will increase biceps and lat involvement .

Position yourself prone on an incline bench set to a 45-to-60-degree angle holding a pair of light dumbbells in your hands at arm's length. With your palms facing each other and a slight bend in your elbows, pinch your shoulder blades together as you work the weights up in a wide , arching motion, pausing when your arms are parallel to the ground. Pause for a second, then lower them back down to the starting position. Keeping your palms facing each other will emphasize the entire upper back, while doing the exercise with your thumbs facing each other and pinky side of your hand rising upward will target the rear shoulders a bit more. Finally, rotating your palms outward so your thumb side of your hand lead the movement will bring the external rotators more into play.

Hexagonal dumbbells work best for this exercise. Get into a pushup position with your hand on the handles of a pair of dumbbells that have been placed shoulder-width apart. Do a pushup, as you come up, rotate your body so that you raise your right arm ad the dumbbell straight up over your shoulder  and your  body forms a T. Lower the dumbbell and yourself, and repeat  to the other side.