Barbell Rows are a compound exercise to help target your back, lats, rhomboids, posterior deltoids, and traps.
Bent over barbell rows are a great exercise to target your lats and back to help you build a stronger and wider upper body. Bent over barbell rows force you to keep your balance and posture throughout the lift, keeping your lower back activated, and helping you target your balance and core.
Grip the bar with an overhand at shoulder width, with your palms facing toward you.
Bend forward at your hip, keeping your back straight and a slight bend in your knees. Hold the barbell underneath your shoulders.
Keep your body position intact, and pull the bar back and up towards you.
With the bar at your body squeeze your lower back and shoulders to activate your lower upper back muscles.
Slowly lower the bar back to its starting position.