Dumbbell Rows Lying on Bench target the lats (latissimus dorsi), rhomboids (upper back muscles), and rear delts (back shoulder muscles). Lie face down on an inclined bench with a dumbbell in each hand. Pull the dumbbells toward your chest, squeezing your shoulder blades together, then slowly lower them to the starting position. This exercise enhances upper-back strength, improves posture, and promotes balanced muscle development while emphasizing proper form.