In my opinion, one of the most underrated and underused areas of the gym is the free weights section. "Free weights" is just a fancy name for dumbbells, and aside from the barbell, they're my favorite piece of equipment in the gym because of their versatility. If a client comes to me wanting to become stronger and build lean muscle, I always incorporate dumbbells into their training program.
While the exact exercises will vary based on experience and goals, I typically include unilateral exercises in training programs (exercises that work one arm or leg at a time) because they help build symmetry on both sides of the body. We all have a a dominant side, and it's important to train the weaker side in order to prevent muscular imbalances.
One of my favorite unilateral exercises for the upper-body strength is the single-arm dumbbell row. This exercise will help transform fat into muscle, strengthen the muscles that stabilize your back, and will have your back muscles feeling sore for days.
Here's how to do it: