Bent Over Row (Barbell)
Also called Bent Over Barbell Row, Bent Over Two-Row (Barbell), BB Bent Over Row
How to do it
Holding a barbell with a pronated grip, bend your knees slightly and hinge your torso forward at the waist until it's near parallel to the floor, keeping your back straight. Row the bar up to your lower ribs by driving your elbows back, then lower it under control to full extension.
Setup
Hinge to roughly 45 degrees with a flat back, knees soft, bar hanging under the shoulders. Grip just outside the knees, overhand.
Where you should feel it
Between the shoulder blades as you pull, lats finishing the movement. The lower back and hamstrings should feel braced but not burning.
When to use it
The main horizontal pull for back thickness. Program it as the heavy row in the 5-8 range; if the back rounds, cut the load.