Bentover Dumbbell Row

Breakdown:

By using dumbbells, you will be able to target a larger area of your back, lats, and traps because they will be needed for stabilization. This exercise can either be done with one arm and a knee on a bench, or bent-over with one hand on the same side knee. If using a bench, place the dumbbell on the side of the bench first, then place the knee closest to the bench on it. Keeping the back straight, bend down to grab the dumbbell. The hand on the same side as the knee on the bench is placed also placed on the bench. Row the dumbbell to your hip, not your chest in order to work more of your back than your arms. Additionally, think about pulling with your elbows and just using your hands as hooks as this will also help prevent the arms from taking over. Finally, make sure your upper body is close to parallel to the floor. If you are kneeling on the bench with your back close to vertical, your biomechanics will be off and fewer muscles will be worked.