The Bent-Over Barbell Row is a helluva' good exercise. It not only builds the lats, but also the traps and the deep anterior and posterior spinal muscles. In fact, to quote the venerable Snoop Dogg, "Barbell Rows are the shiznitz."
Okay, he probably didn't say that, but the point remains, they're a great movement.
Unfortunately, there are only about two people in the history of the world who've ever done them correctly. Once most people add more than one or two 45-pound plates on each side, they start to round the back, which negates the primary focus of the movement.
And if they don't round their back, they start using their legs to get the bar up. That makes them look, when viewed from behind, like they're humping a small farm animal. This causes women to avoid them.
As such, we often prefer Incline Bench Dumbbell Rows. You can't round your back and you can't hump small farm animals:
1. Lie face down on an incline bench with a dumbbell in each hand.
2. Initiate the movement by pulling through the elbows.
3. At the top of the movement, squeeze the shoulder blades together.
4. Lower the dumbbells to the start position, making sure you get full extension.
Keys to the movement:
• Don't let your chest come off the pad. That's called cheating.
• If you can't squeeze the shoulder blades together at the top of the movement, you're using too much weight.
As with any dumbbell or cable rowing movement, alternate periodically between pronated, supinated, and neutral grips.
Now go grow.