Dumbbell rows used to be my least favorite back exercise. I always felt them in my arms, shoulders, and traps but not my back. Once I fixed my form, they moved into my top 3 favorite back exercises.
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You should grab the dumbbell but let your arm hang a bit and focus on retracting your scapula before trying to just grip it and rip it towards you. Otherwise, you will use mostly arms, traps and rear delts instead of your back. Further, do not hyperextend your neck but keep it neutral. Make sure your lower back is tight and then row the dumbbell more towards your hip/rib area instead of straight up. Going straight up towards your chest will engage more of your traps and shoulders and less of your lats. You can do these leaning on a bench or leaning on the dumbbell rack...whichever is more comfortable for you.
- If all you have is a set of dumbbells and extremely pale quads at home, you can still have an effective workout. This is a full body workout that only utilizes dumbbells. Depending on the weight of the dumbbells that you have access to, you may need to do higher reps in order for the exercises to be challenging. This is just one example and you could always incorporate some body weight exercises like pull-ups and pushups as well. If you have additional equipment like a bench, you have even more possibilities.
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