The row is a great exercise for working your upper back (lower traps), lats, and biceps. It works some of the same muscles as the pull-up while working more in your upper back. I prefer the single-arm dumbbell row because it doesn’t fatigue your lower back and you have a bench to support you. Since you have a bench to support you, like in the bench press, you can make sure your lifts stay balanced. It’s also a much easier exercise for beginners than the bent-over barbell row.