Dumbbell Wide Rows target the traps (trapezius), rhomboids (upper back muscles), and lats (latissimus dorsi). Hold a dumbbell in each hand, hinge at your hips, and keep your back straight. Pull the dumbbells out wide 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.