You should feel this pulling your chest up rather than letting it collapse forward, because the weight held right against your chest does that work for you automatically. Cup one end of a dumbbell with both hands, elbows pointing down, and hold it close to your sternum. Feet just outside shoulder-width, toes turned slightly out. Sit your hips back and down, letting your elbows travel between your knees as you drop, until your hips are at least level with your knees. Drive back up through your whole foot, keeping the dumbbell tucked in tight the whole way. Your torso staying upright is the whole appeal of this version — if you're folding forward, the weight has drifted away from your body.

PLANS THAT USE IT 8

Dumbbell Push / Pull / Legs — Home (V1)3× / week · beginner

Dumbbell Push / Pull / Legs — Hypertrophy (V2)3× / week · intermediate

Dumbbell Upper / Lower — Balanced (V1)2× / week · beginner

Dumbbell Full Body — Strength (V1)2× / week · beginner

Dumbbell Bro Split — Classic (V1)5× / week · beginner

Dumbbell Bro Split — Hyper (V2)4× / week · intermediate

Dumbbell Full Body — Total (V2)2× / week · intermediate

Dumbbell Upper / Lower — Density (V2)2× / week · intermediate