A powerful, well-balanced physique starts with a rock-solid back; it shows fellow lifters that you’re no stranger to serious strength training and in order to do that, you need to incorporate rows.

For those interested in a stronger back, the row is ideal. Easy to learn, this exercise involves holding onto some form of resistance while pulling the arms from the front of the body toward the back.

Sit on an incline bench with your chest forward, resting on the support. Grab dumbbells with a neutral grip, keeping your chest strong and allowing your arms to hang. Squeeze your back to pull the ...