Bent Over Barbell Row
Stand bent forward at the waist with your torso almost parallel to the ground, while bending your knees slightly. Hold the bar with your arms fully extended.
Use the strength of your back and arm muscles to lift the barbell toward your stomach, while squeezing your shoulder blades. Lift the barbell until it touches your stomach.
Return the barbell to the starting position using your back and arm muscles in a controlled manner, and repeat the exercise according to the training plan.