We all have our favorite strengthening exercises. Mine have always been prone bench rows. Why? I like how the movement feels and how my body responds. While performing dumbbell or barbell rows, my shoulders remain secure and my arms never feel overstretched like when I do heavy lat pulls. Rows work the rhomboids (muscles of the inner back that are between the shoulder blades and spine), upper and lower trapezius muscles (together they make the shape of a diamond), posterior deltoids (rear shoulders), biceps and latissimus dorsi (muscles on the sides of the back). So as you can see, back rows cover a lot of territory. Below are 3 video demos to get you started. Enjoy!