Bent-Over Back Row Bent-over back rows are another variation for targeting and toning your upper back and core. Make sure to keep your stomach tight, taking pressure of your lower back as you lift. Start in the standing position with a dumbbell in each hand. Bend your knees and back, keeping your stomach tight and extend your arms out in front. Row your arms back, squeeze your shoulder blades, and return slowly to starting position. Repeat 15-20 repetitions. Image Source: POPSUGAR Photography