Bent Over Dumbbell Exercise Variations (KNOW THE DIFFERENCE!) If you perform two arm dumbbell rows with your elbows tucked, you'll mainly work the lats and lower traps. If you perform wide dumbbell rows with elbows flared out, you'll target the traps and rear delts. If you raise your arms out to the sides with a pronated grip, you'll emphasize the rear delts. If you raise the dumbbells out in front (also with a pronated grip), you'll primarily work the front and side delts. Size & Shred Training

Do your bent-over rows properly❗️ If your bent-over rows look like this, allow me to help you. Not only is this potentially hurting your back, but it’s also not even giving you most of the benefits of the move to begin with. Give this a try! | Dr. Rob Jones