Bent Over T-Bar Rows  are great exercises for the back. Although they can be completed at home, it is best to do them at the gym and have a spotter watch your form as you complete these the first few times as proper form is important for best results and to avoid injury.

This will concentrate on your middle back. The exercise will help build the muscles on your back while making it stronger. It will also go after your lats and biceps and help increase their strength.

You will need an Olympic barbell for doing the bend over t-bar rows. Place a weight only on one end of the Olympic barbell. Make sure the weight is something you will be able to lift up comfortably.
You do not want the barbell sliding backwards while exercising. In order to get the bar in place, lodge the end in the corner of a wall or put something heavy behind the bar.

Place each foot on the side of the bar, and make sure they are flat on the ground. Slightly bend your knees and lower your body until it is almost parallel with the ground. Stretch out your arms and grab a hold of the bar. When grabbing the bar place your hands one in front of the other just behind the weight.

Your palms will be facing in toward each other. Now slowly lift the bar up until you can rest your bottom hand on your knee. You are now in the starting position.

Please make sure to drink plenty of water throughout this routine. While exhaling and keeping your elbows close to your torso, start to slowly raise the bar up toward your chest. Keep raising the bar until the weight touches the lower chest. In order to help build strength in the middle back, while you are lifting the weight up, start squeezing the muscles in your back. When the weight is touching your chest hold this position for a couple of seconds.

Do not arch your back while doing this.  Keeping your back straight is very important otherwise you can easily hurt your back. While inhaling, start lowering the bar back to the starting position. By lowering the bar slowly you will feel it pulling on your lats. The bent over t-bar rows is not about seeing how much weight you can use.

Be sensible and only use the 25 pound plate. This plate will give you the most range of motion and will give the desired workout to your middle back. Take you

Upright Barbell Rows For Firmer, Stronger Back Muscles and for giving you that attractive V shape upper body

The upright barbell rows will help to strengthen your back, which is why it’s one of the better back exercises. It will also go after your shoulders and traps. This exercise will help cut your shoulders and traps while building the muscles in your back.

To perform the upright barbell rows, you will need a barbell with weights that you can easily lift.

Once you have the proper weights on the barbell you will place your feet flat on the floor. Place your feet so they are even with your shoulders. Keep your legs and back straight throughout the complete workout.

When gripping the barbell your hands should be placed just a little less then your shoulder width. You will place your hands over the bar with your palms facing the wall behind you. The weights will be at the top part of your thighs with just a slight bend in your elbows. This is the starting position for the upright barbell rows.

Best back exercises tip: Always make sure to perform warm-up sets before starting.

Start exhaling and begin lifting the bar up toward your chin. When you are lifting the bar make sure you are using your shoulder sides for lifting. Your elbows will bend while you are keeping the bar close to your torso. Lift the bar until your elbows are above your shoulders. Your forearms will be lower than your elbows and the bar will be almost to the top of your chest. Hold this position for a few seconds while keeping your back and torso straight.

Start inhaling as you bring the bar back down to the starting position. You want to lower the bar slowly so your muscles are being stretched at an even pace. Do the recommended number of repetitions.

If using a barbell is awkward and you feel like you have no control over it, then there is other equipment that may be used. You can go to the low pulley machines that have a straight bar for you to grasp a hold of. Set your weights so you can manage them easily and do the same steps as if you were using a barbell. Barbells are another option but, are only recommended for people that know how to properly execute the exercise correctly.

When doing the upright barbell rows remember to always keep your torso and back straight. If you do not keep your back straight then you will run the risk of seriously hurting it. When doing the repetitions you do not want to strain, stop or even relax. If you do this it is a sure sign you will end up hurting your self. When you have completed the recommended repetitions your shoulders and traps will definitely be burning. This is a sure sign that you did the exercise properly. Now you to know why one of the best back exercises is the upright barbell row!

Now that your shoulders, back and traps have been stretched you are ready to start giving your lats a real work out. Your back muscles will love the wide grip lat pull-downs. This exercise is also going to help build up the strength and muscles in your upper back.