7. Dumbbell Row
Whether performed with a dumbbell or a barbell, the bent over raw is very effective for working the lats—the largest muscles of the back that run along each side of your torso connecting your upper arm to the middle and lower back. There is a difference between barbell and dumbbell bent over rows as far as the muscles involved. Due to the bench support in the dumbbell rows, the lower back (erector spinae—a group of muscles that run along each side of your spine from the pelvis all the way up) is not targeted almost at all. Moreover, in dumbbell rows, the torso is parallel to the floor activating mostly the lats whereas in barbell rows the torso is bent 45 degrees which places the emphasis on rear delts and traps (upper back). Finally, the one-arm dumbell row works each side separately which allows you to focus on the side that is less developed.
8. Barbell Shoulder Press
The barbell shoulder press is a great muscle builder for the whole shoulder cage. The weight is pressed from the shoulders straight upwards until it is locked out above the head. It is a compound exercise that involves the shoulders, chest, and triceps. It can be performed either from a seated or standing position. The latter allows you to lift more weight due to the leg drive involved. If you rest your upper back on a wall or bench you increase the involvement of your upper chest.
