Set an adjustable bench to a 45-degree angle and lie down with your chest against it and a dumbbell in each hand. Row the weights to your hips with your palms facing each other. Squeeze your shoulder blades together at the top.
Stand with feet hip-width apart and bend your hips back. Grasp the bar just outside your knees and, keeping your lower back in its natural arch, drive your heels into the floor to raise the weight up until you’re standing tall with hips locked out. Use 225 pounds if you can do 20 reps safely—this is what CrossFit competitors use. If not, choose a weight that you can do well.