Row (Barbell)
Also called Barbell Row, BB Row
How to do it
Stand holding a barbell and hinge forward with a neutral spine until your torso is inclined. Pull the bar toward your lower chest or upper abdomen by driving both elbows back, pause briefly, then lower under control to straight arms. Keep your torso angle fixed and avoid jerking the weight.
Setup
Stand with the bar over your mid-foot, soften your knees, and hinge until your torso is inclined with a neutral spine. Grip just outside your legs, brace your trunk, and let the bar hang beneath your shoulders.
Where you should feel it
Across the lats, rhomboids, and rear shoulders as the elbows travel back, with the biceps assisting. The lower back should feel braced rather than moving; arm burn without back tension usually means you are pulling with your hands.
When to use it
Use as a loadable unsupported horizontal pull for back strength and thickness. It fits early or midway through a session in the 5-10 rep range when you can hold a consistent hinge position.