Muscles Trained: Lats (middle back), forearms, traps, biceps, and lower back.

Intro: Dumbbell rows are a decent exercise for back development. The only problem with them is that each side of your body must be done individually. This means that it takes twice as long to complete your desired sets compared to the barbell row counterpart. However, they are still an effective exercise to be included in a bodybuilding or fitness routine..

How it is performed: You will need a dumbbell of desired weight and a flat bench to perform this exercise. Approach the bench and place one of your knees on it. Plant your other leg on the floor and keep it stationary. Make sure the dumbbell is on the ground on the same side where your leg is planted. Bend over so your body is parallel to the bench. Grasp the dumbbell on the floor and use your other hand on the bench as a means of support. With your arm fully extended grasping the dumbbell, pull the weight toward your ribs. Touch your body, and in a controlled fashion lower the weight back to the floor until your arms are fully extended. Make sure that you keep your elbow close to your body and do not round your lower back.