DUMBBELL BENT OVER ROWS
This is a good exercise to target muscles that you don’t normally use during classic CrossFit workouts. Dumbbell rows from a bent forward posture develop your rear deltoids.
With a dumbbell in each hand, bend your knees slightly and bend your torso forward until you’re almost parallel to the ground. Make sure to keep your back straight and core engaged.
The weights should hand directly in front of you, with your arms hanging perpendicular to the ground. Keeping your elbows close to your body, lift the dumbbells to your side.
DUMBBELL INCLINE ROW
This exercise provides the most muscle activation for the medial deltoid and the posterior deltoid out of all exercises tested in a study focused on strengthening shoulders by the American Council on Exercise.
This exercise should be performed like the dumbbell bent over rows, except the athlete should lye on an incline bench instead of holding their own weight forward.