T-Bar Row

Back Exercises

Start: Wrap one end of the bar in an old towel and stuff it into a corner. If you have something heavy-a dumbbell or sandbag-to put over the bar to steady it, use it. Before you load the other end of the bar, wrap a workout towel around it. Then load the end with 25-pound or lighter plates-bigger ones will restrict your range of motion. Straddle the bar so that you face away from the corner, and grab the ends of the towel or the handle with a neutral grip. Get into the starting position described for the other rows, with your posture a bit more upright and your elbows in closer to your torso.

Finish: Pull the bar up until your hands touch your abdomen. Pause, then slowly return t the starting position. Keep your knees bent, your back slightly arched, and your elbows close to your torso throughout.

Supinated Bent-Over Row

Back Exercises

Start: This row puts your biceps in a stronger position, allowing them to help out with the exercise. That means you can start with a little more weight on the barbell than you'd use for the pronated bent-over row. Assume the same stance, but hold the bar directly under your shoulders with an underhanded, bull grip.

Finish: Pull the bar to your navel, pause, then return to the starting position.

Dumbbell Hang Clean

Back Exercises

Grab a pair of dumbbells with an overhand, shoulder-width grip and hold them in front of your thighs while standing with your knees slightly bent. Your lower back should be in its natural alignment. Shrug your shoulders as you pull the weights u as hard as you can. You should rise on your toes as you do this. When the dumbbells reach chest level, bend your knees again, rotate your forearms from the elbows and bend your wrist so they go underneath the dumbbells as you "catch" them on the front of your shoulders. Then quickly flip the weights back down to the starting position and repeat.

Pronated Bent-Over Row

Back Exercises

Start: Stand with your feet shoulder-width apart and your knees bent 15 to 30 degrees. Keep your torso straight with a slight arch in your back as you lean forward at the hips. Try to get your torso close to parallel to the floor. Grab the barbell off the floor with a false overhand grip that's slightly wider than shoulder width. Let the bar hand at arm's length in front of you.

Finish: Retract your shoulder blades to start pulling the bar up to the lower part of your sternum. Pause at the top, with your chest sticking out toward the bar. Slowly return to the starting position. Try to keep your torso in the same position throughout the movement.

Dumbbell Rotation Press

Back Exercises

Stand as if about to perform a set of regular dumbbell shoulder presses. Begin by pressing the weights overhead as you simultaneously rotate as far as you can to one side. Pause, then lower the weights and return to the starting position.