Get face down on an incline bench and row with one arm at a time. Get a good stretch at the bottom and try to drive your elbow back explosively while holding the contraction for a brief moment at the top. I like these because it reduces lower torso twisting and makes it more low-back friendly.
When I first approached corrective and performance exercise specialist Paul Chek about writing for Testosterone, his first concern was whether I'd choose to soft-peddle his article. In other words, he was worried that I'd try to "dumb down" his material.
Strength circuits provide the perfect balance of heavy loads, rep volume, and work density to produce the very best gains in strength, size, and leanness. Get the plan here.