Training With Phil Heath – Exercise 2 – Dumbbell Row: The second exercise for a back workout, the Dumbbell Row helps to develop thickness in the back muscles. It’s all good building a wide frame, but you also need to populate that frame with muscle thickness. To start the exercise, use a bench or a rack, have the non exercising hand and non exercising leg on the bench while the exercising hand holds a dumbbell and the other leg is firmly planted on the floor. Slower raise the weight up to full contraction before lowering the weight down to a point just above the floor. Go heavy, but not too heavy that you can’t use perfect form. Aim for 3 working sets of no more than 12 reps. If you can do more reps, go up in weight. Intersperse each set with only 60-90 seconds rest. Phil Heath - Mr Olympia & Nick Jones - World Bodybuilding Champion.