The chest supported dumbbell row is an upper body strength exercise that targets the back.
The seated dumbbell shoulder raise is a beginner level upper body exercise that targets the shoulders.
The bat wing dumbbell row is a beginner level Dan John exercise that targets the mid back specifically the rhomboids.
The tricep dip with the Bosu is an intermediate upper body exercise. This exercise targets the triceps and is the progression to the tricep dip on the bench.
The bench plank dumbbell row is an intermediate upper body exercise. This is a challenging exercise that targets the mid back and core and is suitable for intermediate to advanced fitness levels.
The frog kick on the bench is an intermediate lower body exercise. This exercise works the muscles of the inner thighs and buttocks and is an excellent toning and shaping tool for the backside.
The bent over row with static leg raise is an intermediate upper body exercise. This exercise primary targets the back but also strengthens the buttocks and core.
The stability ball dolphin is an intermediate lower body exercise that uses the bench to add an element of instability. This exercise trains both the buttocks and the lower back.
The superman is a beginner exercise that works the muscles in the back of the shoulder, lower back and buttocks. It uses the bench to add an element of instability.