4. Barbell row
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The upper back, rhomboids, deltoids, shoulders, and biceps are all worked with this workout. Start with your feet about shoulder-width apart; descend and seize the barbell; stand up while keeping your knees soft, pushing your hips back and down, and pull the bar to your chest while squeezing your shoulder blades. When you need to set the barbell down, always keep your back straight and bend your knees.
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