Listen up because this is the only time I will be posting this arcane knowledge. What follows is the only way to do horizontal DB rows at home in a way that you will feel engaging your back and rear delts. The only way.

You will be doing CHEST SUPPORTED rows. To do these you will either need an elevated bench, a regular bench (which you then elevate), or 2 extremely cheap nest tables you can get in Ikea or any furniture shop. For this example I will be describing the tables because that's what I use.

You will place the wider table on the floor one body-length away from a window ledge in your home. You will then place the smaller, thinner table centered on top of the larger one. Then place a cushion atop both. See image. The combined height of the 2 tables must be larger than the distance between your fully extended arms and your chest so that your dumbbell-holding arms have clearance from the floor.

>But how do I get onto this deathtrap without breaking my neck?

To start, both DBs rest on the cushion. You stand between the tables and the window ledge. Pick up each DB. Lower your chest and abdomen fully onto the cushion. You will need to splay your legs like a crab at this point for balance. Once the cushion supports the full weight of your chest (none of your head) let your arms hang down toward the floor with the DBs still in each hand. Now, still pressing the weight of your chest into the cushion, slowly extend each leg back and up so that your toes now rest on the window ledge. Your body and legs are now fully extended, parallel to the floor, looking something like a push-up top position except your weight is now spread between the table tower and the window ledge.

At this point you can smash out your chest supported DB rows. Nothing else in your body is under load, nothing else is going to gas out. The only thing you will feel is your back & rear delts engaging as you bring the DBs up against gravity toward your armpits and then lower them.