The dumbbell bent over row is a fantastic pulling exercise that helps to strengthen the upper back, rear shoulders and biceps. . There are numerous ways to perform this exercise; this variation allows you to stretch the hamstrings and get a great core emphasis as well, so you get more bang for your buck. . Start by grabbing two dumbbells. From a standing position, soften your knees and drive your hips back and down. . Keep your back arched and braced and bring your chest over until it’s parallel