bent-over barbell row

bent-over barbell row

start: bend forward from the hips ,keeping torso just
above parallel to the floor and your chest lifted to
maintain the natural arch in your back take an over hand
grip on the bar, hands just outside shoulder-width.

move: strongly pull the bar into your abs, contract your
last and middle-back muscles hard, then slowly lower
the bar all the way down to full arm extension.