Horizontal Row

Strengthen your upper back, shoulders, biceps and forearms.

Use either a Smith machine or rack a barbell on a Squat rack. Set the bar to the height of your stomach. Grip the barbell firmly with your palms facing away from your body. Bend your knees and walk your feet slowly forward beneath the bar until your arms are fully extended. You are now hanging under the bar. Squeeze your core muscles and glutes tight, inhale and pull upward to bring the bar towards the chest. Squeeze your shoulder blades together at the top to engage the upper back muscles. Lower yourself back down controlled until your arms are fully extended. Then repeat.