You don’t see a lot of people performing this exercise in the gym, but it delivers serious strength and size for the lats.

Lie back on a stability ball so that it supports your lower and mid-back. Bend your knees and keep your feet flat on the floor. Raise your arms straight overhead holding a dumbbell or weight plate (A) ...

Lie faceup on a flat bench, holding the weights directly over your chest with your feet flat on the floor. Without changing the angle of your elbows, slowly lower the dumbbells back beyond your head ...