Bent Over Barbell Row

Find the correct angle to work the lats and middle back. Leaning over less will put the effort on your traps and rhomboids (see Barbell Shrug). Here, you're aiming to hit middle back. Knees bent to increase the angle at the hips, lock the lower body, no bouncing from the legs or swinging at the hips. Keep the back straight. The whole movement comes from drawing the elbows up and back.
with top trainer, Toby Richards