Muscle Group: Back

Here we thicken the upper and middle back. This movement also cuts down on cheating and takes the stress off the lower back.

Place the barbell on the floor in front of you. With your feet about shoulder width apart, bend down and hold the bar so as you would with a normal barbell row. Place your forehead on an incline bench that is about waist high.

Keep your legs bent and your back parallel to the floor. Lift the bar upward until it touches the lower abdominals, then lower it again, under control, back to the starting position.

Lower the bar down, slowly and repeat.