Set an adjustable weight bench between 20 and 40 degrees. Lie stomach-down on the bench with a dumbbell in either hand hanging freely downward. Inhale and row the dumbbells up and back by leading with your elbows. For an extra challenge, pause for a moment at the top.

Instructions Begin in a seated position with a dumbbell in each hand with palms facing each other. Bend slightly forward at your hips. Squeeze your shoulder blades together, while simultaneously driving elbows past your back as you pull the dumbbells to your sides. Pause and slowly return the weight back to the starting position.

The seated row with dumbbells, commonly called seated dumbbell row, is a simple variation that involves single-joint movement targeting your upper and middle back. It can be used as a warm-up exercise to progress into the more advanced single-arm neutral-grip dumbbell row. How to do Seated Row with Dumbbells