Bent-Over Supinating Dumbbell Rows

When you're doing rows in a bent over position, try to keep your legs, lower back and anterior core all locked into place and move only through the shoulders and arms. Some people will rock up and down to gain a little momentum to help lift the weight upwards to their chest. However, to truly isolate the targeted muscles, biceps, lats, shoulders, rhomboids, etc. 

Also, try not to tip your head or let your shoulders rotate downward. Try to keep your neck and shoulders in alignment with your back.