Strength exercise

Barbell Row

How to do it

Stand with feet hip width apart, hinge at the hips to about a 45 degree torso angle, and grip the bar just outside the knees with an overhand grip.
Brace the core and keep the spine in a flat, neutral position with the knees slightly bent.
Pull the bar up toward the lower ribs, leading with the elbows and driving them past the torso to work the back and biceps.
Squeeze the shoulder blades together at the top of the pull before reversing the motion.
Lower the bar back to just below the knees with control, exhaling as it descends.
Keep the torso angle fixed throughout the set instead of using the hips to heave the bar upward.

BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises