“The Pendlay row allows you to use heavier dumbbells, compared to other back exercises,” McSorley says. As a bonus, this move also targets your rhomboids, biceps, glutes, hamstrings, and rear ...

Try This All-Dumbbell, All-Rows Back Workout to Build More Muscle This routine uses just one implement—and three variations of one type of exercise—to get you stronger.

1. Single Arm Rows (3 sets of 10 reps) Take a half-lunge, bend over to your dumbbell and row back. Squeeze the weight at the top. 3 sets of 10 reps 2. Pendlay Rows (3 sets of 10 reps) ...

Bodybuilding legend and four-time Mr. Olympia Jay Cutler broke down three of the most common one-arm dumbbell row mistakes to ...