Tiny tweaks to your single-arm dumbbell row setup help make every rep a little safer.

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services LLC. Send email to marjie@ohtrainer.com.

A powerful, well-balanced physique starts with a rock-solid back; it shows fellow lifters that you’re no stranger to serious strength training and in order to do that, you need to incorporate rows.

If you're serious about building a strong, muscular back, it’s time to rethink your upper-body workouts. Sure, barbell rows and weighted pullups are staples—but if total upper-body mass is the goal, ...