Back Exercises: Bent-Over Rows

by Christina Ranon — August 21, 2008

This is a staple upper back exercise in all of the weight-lifting classes that I've taken. Using a barbell, keep your knees bent and hinge at the hips to reach down and grab the bar with a shoulder length overhand grip. Keep yourself bent over with your back straight and pull the bar up towards your lower waist. Keep your shoulder blades pulled back with your chest pushed out, and hold your elbows close to your sides as if you have a sponge under each armpit that you are squeezing out with each repetition. Lower the bar until your arms are fully extended without locking your elbows. It is essential to keep your back straight in this exercise to prevent injury.