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Take a dumbbell to the bench that you can row for 5-10 repetitions per arm. Then do your bench-press set for 10 reps but pick a weight that you can get all 10 reps but probably fail at 12.

The traditional single-arm dumbbell row is one of the best exercises you can do for your back. Its also an exercise that, for all the wrong reasons, often relies on a bench.

Senior Airman Kyle Honeycutt, 432nd Operations Support Squadron aviation management airman, performs one-arm dumbbell rows in the Predator Fitness Center at Creech Air Force Base, Nev., Dec. 11, 2014.