The Bent Over Dumbbell Row is a classic strength exercise that targets the lats, rhomboids, traps, and erector spinae while also engaging the biceps and forearms. To perform, hold a dumbbell in each hand with a neutral or overhand grip. Bend forward at the hips until your torso is nearly parallel to the floor, keeping your back flat and core braced. Pull the dumbbells toward your waist by driving your elbows back, then slowly lower them to full extension. This movement builds back thickness, improves posture, and strengthens the pulling power necessary for other lifts and athletic performance. It’s versatile, allowing for variations like neutral grip, overhand, or underhand to emphasize different parts of the back.