Dumbbell Bent Over Rows are excellent for targeting the upper and middle back, along with the biceps and shoulders. Common mistakes include using momentum instead of controlled movement and rounding the back, which can lead to injury. Ensure your back remains straight and core engaged. Adjust the weight to maintain proper form; lighter weights with correct form are more beneficial than heavy weights with poor technique. For beginners, start with lighter weights and increase as strength improves. Advanced users can incorporate tempo changes or single-arm variations to increase difficulty and target muscles differently.
