Back Exercises

Barbell High Rows are much like regular rows except that you're bent over until the torso is parallel to the floor, you hold the bar with palms facing in and you pull the bar up towards your chest rather than into your belly button. Because you're in this position, you'll need a lighter weight for this move.

1. With feet about hip-distance apart and hands a bit wider than shoulders on the bar, bend forward at the waist until your torso is parallel to the floor. Keep the shoulders back, the knees slightly bent and the abs tight.
2. Bend the elbows and contract the back to pull the weight up towards the chest.
3. Bring the elbows just past the torso and squeeze the back.
4. Lower down and repeat for 1-3 sets of 8-16 reps

Tips

• Be sure your abs are engaged. If this hurts your back, skip this exercise or adjust your position.