The 14 Best Back Exercises, According to Trainers

As Brun explains, bent-over rows are great for targeting your lats (the triangle-shaped muscles directly below your shoulder blades), but they also strengthen the rhomboid muscles in your upper back and even engage your core.

• Lean forward and bend both knees, remembering to keep a flat back.
• Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
• Slowly lower the weights back to the starting position to complete one rep.