I saw a guy doing them on Youtube, which I have been doing for ~3 months now and they hit my back better than anything. Nuk, I spent 30 minutes looking for it and cant re-locate it. Ill try to describe it. Set your bench to maybe low incline ~45 degrees. Step back about 2 feet and with both legs shoulder widthe apart and paralel. Lean over with one hand on the bench. Arch your back like you would want your women to do, lol. Its kind of uncomfortable the first few times. Now row the dumbbell to the side for as many as you can, then pull stright to your hips once you run out of power. Its almost like bent rows but with dumbbells. You are doing bent rows with dumbbells but one arm at a time. I promise if you try it, youll love it. Hope I made since. Wish I could have found that for ya,