Bent Over Barbell Row
Hold the H-bar at arm’s length (you can do this exercise with regular barbell). Bend your knees slightly and bring your torso forward by bending at the waist. Make sure to keep your back straight until it is almost parallel to the floor.
While keeping the torso stationary, lift the bar toward your abs, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the bar to the starting position and repeat the exercise according to the training plan.