SETUP: Use a flat bench, just like you would for a regular dumbbell row.
LIFT: Lift the weight by pulling your elbow up at a 45* angle – unlike the regular dumbbell row, where you’d stay tight to your side.
TIP: An overhand-grip of the dumbbell will allow us to explode the weight up, allowing us to flare out elbow out and engage our deltoids far more than we could on a regular rowing motion. This will still hit the muscles of the back, but switches the primary muscles around to allow the deltoids to become the primary drivers.