MUSCLES ENGAGED Back (middle) Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body. Chest Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring). Equipment Used Dumbbells The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs. Exercise Instructions Step 1 Start in a push-up position holding a dumbbell in each hand. Make sure that your shoulders are lined up over hands, your back is flat and your feet are slightly wider than shoulder width. Step 2 Perform a push-up then hold the position while pulling your arm up and doing a dumbbell row with each arm. Step 3 Complete the push-ups and single row on each side for one repetition.