With your feet placed parallel under your hips, hold the barbell with a pronated grip and bend forward from the hips. Keep your arms perpendicular to the floor.
Draw your shoulder blades together and lift the bar toward your chest keeping your elbows close to your body. Pause, then lower the weight until your arms are straight.
Barbell (or use dumbbells if you do not have one)
Latissimus dorsi, Rhomboids, Lower and middle trapezius, Teres major and minor, Posterior deltoid, Infraspinatus, Brachialis, Brachioradialis, Pectoralis major
TIP: Keep your shoulders pulled away from your ears, and your shoulder blades pulled towards each other. You can also do this exercise with two dumbbells instead of a barbell.
Variations for Barbell Row
This exercise combines a back extension exercise with a row so works the entire back and rear shoulders, as well as hamstrings. You can load a heavy amount of weight on the bar with weight plates.
This can be done on any bench in your gym or on a stable surface in your home.
When you work one arm at a time, you can concentrate on your form and on each arm independently. Keeping your spine neutral throughout the exercise works all of the muscles of your back and rear shoulders.
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