Barbell Row

The Barbell Row is one of the best exercises for the back. It's important to use correct form with this exercise. Take a slightly wider than shoulder width grip and ensure that your knees are bent and your lower back is flat. Keep the weight close to the body and pull the bar into the navel. Remember to contract the shoulder blades in order to get full contraction. This exercise works the mid traps, rhomboids & traps. Don'ts: Avoid having your elbows come out to the sides as the lats are not activated that way. Using momentum is also to be avoided as it can potentially damage the lower back. Nick Jones - World Bodybuilding Champion & Kymbel Hunt