* The purpose of performing dead-stop exercises is to take out the stretch reflex. This eliminates the stored energy and momentum, making the exercise more challenging.

• Place a dumbbell on the floor next to the bench.
• When performing this exercise with your left arm, put your right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and put your right hand on the other end of the bench for support.
• Grab the dumbbell and row it off the floor. Pull the dumbbell up and slightly back so the back of the dumbbell is ending up near your hip.
• As your pulling, imagine pulling with your elbow. Squeeze your elbow into your torso as you pull. This will help you use your back muscles and not your arms.
• Slowly lower the dumbbell all the way down to the floor and let the dumbbell completely rest on the floor. Pause for a second, then row the dumbbell from the floor again for the next repetition.