Is a FABULOUS all over good move that works the entire body at once! Incorporate this into your BACK day and the extra bonus of this move is the work your ABS will do. You can make it more challenging by throwing in a push-up after each set of rows to target your chest. I usually do sets of 10-12 rows for each arm. Depending on the UMPH I have, I go for a 12-15 pound dumbbell.