barbell pendlay row

TARGET: upper back

EQUIPMENT: barbell

SECONDARY: biceps, forearms

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Bend forward at the hips, keeping your back straight and your chest up.
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
5. Lower the barbell back down to the starting position.
6. Repeat for the desired number of repetitions.