Barbell row

Purpose

• peak rowing movement
• great for rhomboids, traps, lats and rear delts
• naturally involves the erectors and biceps

Execution

Grab the bar with an overhand grip, slightly wider than shoulder-width apart. Deadlift the bar up, hinge at the hips, keep the bar close to your body.

• brace your trunk, flex erectors
• lift the bar up to your sternum, elbows at about 45 degrees to your torso
• lower the bar in control, rounding your upper back
• finish the rep by letting your shoulders protract at the bottom

When the weight gets heavy, cheat the bar up. Do reps until you can still perform lenthened half of a rep.