Exercise experts say Isolated dumbbell rows are a great way to train the entire area of your back. Intermountain Health exercise specialist Jeffrey Beck says these exercises can help prevent back strains and muscle pulls. Beck suggests adding the following exercises to your routine to work the back in different ways.

1) Isolated Row:

• Stagger your stance so your left foot is forward and hinge forward from the hips.
• Hold a dumbbell in your right hand, palm facing you.
• Pull the weight up to your side.
• Return to the starting position.
• Do 3-4 sets of 10 reps per arm.

2) Underhand Row:

• Stagger your stance so your left foot is forward and hinge forward from the hips.
• Hold a dumbbell in your right hand, palm facing forward.
• Pull the weight up to your side.
• Return to the starting position.
• Do 3-4 sets of 10 reps per arm.

3) Side Raise:

• Stagger your stance so your left foot is forward and hinge forward from the hips.
• Hold a dumbbell in your right hand, palm facing you.
• Lift the weight out to your side.
• Return to the starting position.
• Do 3-4 sets of 10 reps per arm.