Muscles Trained: Lats (middle back), forearms, shoulders, biceps, and lower back.

Intro: The barbell row should be a key back exercise in any weightlifting routine. Many people also refer to this exercise as bent over rows if any confusion arises. It is a compound movement that involves many of the muscles in your upper body. An alternative version of this exercise is called Pendlay Rows, which will be mentioned in the instructions. The only equipment required for this lift is a weighted barbell and efficient space.

How it is performed: Approach the loaded barbell with your feet about shoulder width apart. Some people grip the barbell with an underhand grip, but we will be focusing on performing the lift with an overhand grip. Your hands should be about shoulder width or less apart from one another. Bend your knees and bend over slightly with your back straight. Pull the weight toward your lower abs. Slowly return to the starting position and make sure your arms are fully extended before beginning the next repetition.

For the Pendlay Row version, bend over so that your back and the floor are parallel to one another. Pull the weight up to your lower ribs. In a controlled manner, lower the weight back to the floor and take some of your tension off of the bar. Do not use momentum for this lift as each rep needs to be apart from the last.