BENT-OVER BARBELL ROW
Adopt a stance with a straight back, knees slightly bent, with your torso leaning forward, i.e. bent at your waist. Keep your head looking up and facing forward. The barbell should be hanging directly down in front of you at around knee height.
Keep your torso still, exhale and lift the barbell up towards your chest. Keep your elbows tucked into your sides and don’t use your forearms to lift, just to support the weight.
Lift as far as you comfortably can and at the top of the motion squeeze your back muscles and pause for a moment.
Inhale and steadily lower the barbell back to full extension.
Repeat slowly for the required number of reps and sets.