Dumbbell Wrestler’s Rows target the lats (latissimus dorsi), traps (trapezius, upper back), rhomboids (mid-back muscles between the shoulder blades), and biceps (arm muscles), while engaging the core for stability. Hold a dumbbell in each hand, hinge at your hips with a slight bend in the knees, and pull the dumbbells toward your torso, keeping elbows close to your body. Slowly lower back to the starting position. This exercise strengthens the upper- and mid-back, improves posture, and develops overall pulling strength with proper form.