Dumbbell rows are superior for building a strong back. They work many muscles of the back including your lats, rhomboids, middle and lower traps, and erector spinae.
"This exercise is used to create a wider back. Women should not be afraid to build a wider back!" said Chadwell. "If your lats are wider, your waist looks smaller." How to Do the Exercise:
- Secure a flat bench and place appropriately weighted dumbbells on each side of it. Try using 10s or 15s.
- Place your right leg on the end of the bench, so that you are resting on your knee and lower leg.
- Bend your torso forward at the waist until your upper body is parallel to the bench. Use your right hand for support on the bench. It will be extended out past your shoulder. You might even want to grasp the side of the bench.
- Using your left hand, pick up the dumbbell on your left side and hold the weight with your arm fully extended. Your palm should be facing your torso. This is your starting position.
- Pull the weight straight up to the side of your torso. Be sure to keep your upper arm close to your side and keep your torso stationary.
- At the top of the motion, when your elbow just passes the side of your body, squeeze your back muscles. Remember, this is a back exercise; only your arm moves, but your back does the pulling.
- Slowly lower the dumbbell back down to the starting position.
- Complete all repetitions on the left side before switching body position and arms. Repeat on each side for one set and aim for three sets.