LONG-BAR BENT-OVER ROW
(Upper portion of lats) Stick one end of a bar in a corner and put weight plates on the other end. With your back to the corner, straddle the bar near the weighted end and bend forward until your upper body is almost parallel to the floor. Grab the bar with both hands just behind the plates. Keeping your elbows in and your knees slightly bent, pull the weighted end of the bar up until the plates touch your chest. Lower the bar until the weights are just above (not touching) the floor. Watch Your Form: Keep your head and neck in line with your back to avoid pulling neck muscles that are already tight.