One move
Barbell Bent-Over Row
How to read ahead. Do to go one move at a time.
Hinge to a flat back, pull the bar to the lower ribs, squeeze the shoulder blades, then lower with control. The torso stays still. This is a row, not a shrug and not a deadlift.
Option. Use Dumbbell Rows, Inverted Row, or Superman Pulls. Chest-supported on a bench if the lower back fatigues. Slightly higher torso angle is fine.
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1
Hold the bar with hands about shoulder-width, palms down. Soft knees, hinge until the torso is roughly 45 degrees or a little higher, back flat.
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2
Let the bar hang under the shoulders. Brace the core. Neck long.
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3
Pull the bar to the lower ribs by driving the elbows back and squeezing the shoulder blades. Do not yank with the arms alone.
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4
Pause a breath at the top. Torso does not bounce.
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5
Lower the bar under control until the arms are long. Inhale on the way down, exhale as you pull.
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6
If the back rounds or you have to heave the torso, raise the torso, lighten the bar, or switch to Dumbbell Rows.