Dumbell Row Double AndreSC

Some of the exercises for the Extrinsic and
Intrinsic Muscles(Back). Latissimus Dorsi, Trapezius, Teres Major, Teres Minor, Infraspinatus, Spinal Erectors, Rhomboid, Posterior Serratus.

Stand with your feet about one fist appart, bend your knee and hips. the angel will deside where you are targeting the muscles. the more straith you are standing the more the delts are getting involved in the exercise.
Lift your elbow as high as possible and let the hand/dumbbell "hang" down in an natural angel (think gravity) try to focus to Achieve this.

Doing 15-20 reps,
for 3-6 set, gives an endurance training.

Doing 7-14 reps,
for 5-8 set, gives a mass building training.

Doing 3-6 reps,
for 6-10 set, gives a strength building training.