The dumbbell row should be a back training staple. Include it in your back and upper body training days for 3 sets of 8 to 12 ...

You can take on the dumbbell row in a bent over position with care to keep your back in spine-safe posture—but more commonly, you'll hit the bench for support as you go about your workout.

Hold a dumbbell in your free hand. Row the weight up until your elbow passes your torso. Continue squeezing your abs and glutes to brace your core to keep your hips and shoulders from rocking ...

and it’s performed almost identically to a dumbbell row. However, instead of using ‘strict form’— where you keep your body stable and only move your arm— Kroc rows use controlled ...