Dumbbell Chest Supported Rows target the lats (latissimus dorsi), traps (trapezius, upper back), rhomboids (mid-back muscles between the shoulder blades), and rear delts (back shoulder muscles). Lie face down on an incline bench with a dumbbell in each hand. Pull the dumbbells toward your chest, squeezing your shoulder blades together, then slowly lower them back to the starting position. This exercise enhances upper-back strength, promotes proper posture, and reduces strain on the lower back.