The starting position is you being bent over as far over as you can comfortably ... bottle doesn't cost all that much. Kroc rows: the underrated dumbbell exercise for a stronger back and biceps ...

You can take on the dumbbell row in a bent over position with care to keep your back in spine-safe posture—but more commonly, you'll hit the bench for support as you go about your workout.

If you want a bigger, stronger back, you need to row to grow. The bent-over barbell row, dumbbell row and seated row are the most popular variations you’ll see people doing in the gym.

By rowing in a static bent-over position, your lower back muscles ... Sets and reps: Do 3 sets of eight to 10 reps Level Up: Row one dumbbell at a time, alternating sides on each rep (both sides ...