Here's a great option if you're training with limited equipment at home, or you just want to shake up your back training:
Dead-Stop Two-Handed Dumbbell Row
- Grasp one end of a heavy dumbbell as the other end rests on the floor.
- Row the weight from the ground to your midsection and back to the ground. Make sure your shoulder blades follow the motion of each rep – protracting forward while keeping a neutral spine as you lower the weight, then retracting and squeezing with the top of the row.
- Touch the ground at the bottom of each rep.
Use high reps in a 15-20 range. Do 3-4 sets.