Barbell Bent Over Row (Reverse Grip)
Stand while holding a barbell with a supinated grip (palms facing up). Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso.
While keeping the torso stationary, lift the barbell, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the barbell to the starting position and repeat the exercise according to the training plan.