Bent Over Row
The bent over row will increase overall muscular development of the back, posterior chain, and arms.
Execution
Start holding a barbell with an overhand grip, slightly wider than shoulder width. With unlocked knees and a flat back, push the hips back and descend similarly to your deadlift. With the majority of the weight in your midfoot, and your shoulders out over the barbell, pull the bar to your sternum, contracting the shoulderblades aggressively at the top. Descend and repeat.
Purpose
Enhancements in muscular development and posterior chain strength will be seen. Additionally, strengthening the back and hips will allow greater potential for muscular development, injury prevention, and athleticism.
Programming
Muscular development and hypertrophy will result from repetitions in the 8-12 range. Increased strength and muscle hypertrophy (size) for more advanced trainees has been seen using both higher repetitions that create muscular fatigue (20+ repetitions) and lower repetitions in the 5-10 range.