Bent-Over Barbell Rows

With a good arch in your back and your legs bent, bend over and take a shoulder-width over grip on the barbell, making sure to space your hands evenly using the markings on the bar.

Straighten your legs enough to lift the barbell off the ground; your arms should be extended with approximately a 10-20 degree bend at the elbow.

Pull the barbell up to the center of your abdomen, with your upper arms at a 45 degree angle to your torso and maintaining a fixed position with your torso throughout the movement.

Return the barbell to the starting position.

The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.