Purpose of Exercise: To independently work each side of the back. Doing dumbbell rows has two advantages over barbell Rows. It isolates the latissimus muscles on each side, and allows you to lift the weight higher and therefore get a more complete contraction. Using heavy weight in this exercise is less important than getting the fullest range of movement, which will help develop and define the center of the back.
Taking a dumbbell in one hand, bend forward from the waist until your upper body is nearly parallel to the floor. Place your free hand on the bench for support. Begin with the weight hanging down at arm’s length, feeling the fullest possible stretch. Turn your hand so that the palm faces toward your body. Keeping your body steady, lift the weight up to your side, concentrating on