Bent Over Row:
THIS IS A GREAT MUSCLE BUILDER FOR YOUR UPPER BACK
1-To begin your feet should be shoulder width apart bend over to pick up one dumbbell in each hand palms in. Make sure you are bent over back straight, shoulders back with your head up.
2- Keep the dumbbells at your side and pull them up squeezing the back while exhaling. Keep your back from rounding for proper form. Form in this workout is very important to hit the back muscles properly.
3-Finally exhale and bring the dumbbells down keeping a very strict form. Do not bend down all the way and keep your back straight throughout.