Hi mate,
Hope it's will help you.
Muscle-Building Back Exercises!
Bent Over Barbell Row
A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. Which ones are targeted varies on form. The bent over row is often used for both bodybuilding and powerlifting. It is a good exercise for increasing strength and size.
1. Grab a barbell, load some weight on it and set it down in front of you. Stand with your mid-foot under the bar. Don’t touch it with your shins.
2. Stand with your feet at around shoulder width, bend at the knees, and squat down to grip the bar with and overhand grip (thumbs at the bottom) and your hands wider than shoulder width apart.
3. Keeping your back straight, stand straight up so you're holding the bar in front of you against your waist.
4. To get into the starting position bend your knees slightly, and while keeping your back straight let the barbell slide down your thighs until it drops just below knee level. This is the stance that should not change throughout the set.
5. Pull the bar up to just below your chest.
6. Squeeze your shoulder blades together at the top of the movement.
7. Then slowly lower back to the start position.
Bent Over Barbell Row
Variants of this exercise, depending on whether dumbbells or a barbell is used:
Two arm barbell bent-over-row;
Two arm dumbbell bent-over-row;
One arm dumbbell bent-over-row;
One arm barbell bent-over row.
Strongly
