The first exercise for a strong back is the bent-over row with a pause.

Bent-over row - a compound alternative to a reverse fly.

The bent-over row is a good exercise for strengthening your mid and lower back (an area often neglected or under worked) if done correctly.

If you have trouble doing bent-over rows while standing up, support your weight by sitting on an incline bench, facing backward.

Here's a challenging variation of the traditional bent-over row that will strengthen your core and your upper body muscles.

A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles.

Exercise 3 An additional exercise that strengthens the shoulder girdle is barbell bent-over rows.

Many other weight-assisted gym exercises mimic the movement of rowing, such as the deadlift, high pull and the bent-over row.

From there, grasp the bar as you would if you were doing a bent-over row (upside down) and pull the body up to meet the bar.

This means their program should consist of bench presses, squats, deadlifts, lunges, military presses, and bent-over rows.

One arm barbell bent-over row: Done in a nearly identical fashion as the one arm dumbbell, but with the added instability of a long bar.

Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout.

Good examples are chest presses supersetted with bent-over rows and leg extensions supersetted with hamstring curls.

By performing a one-arm row, instead of a standard bent-over row, you can lift a lot of weight, but minimize the load placed across your spine.

So when you’re drawing up your program, include bench presses, the bent-over row, the stiff-legged dead lift, lunges, shoulder presses, back squats, and pull-ups.

Upper back muscles often have a lot of slow-twitch fibers so bent-over rows can respond better than some exercises that use muscles with a higher ratio of fast-twitch fibers.

Depending on what you’re doing during your back workout, you may also wish to add in some rear deltoid work; however, if you’re doing heavy bent-over rows, those will hit this muscle quite well already.

This will keep the tension on the muscles, preventing them from appearing flat as you continue your lowered carbohydrate diet.Perform 3-4 sets of bench presses, bent-over rows, squats, dead lifts, and shoulder presses.

While the bent-over row is going to help you maximize strength development, the one-arm row is fantastic for working on any weaknesses in the back and ensuring that one side of your body is not stronger than the other.

If you wish to try dissociation, I suggest you consider visualising yourself doing the opposite exercise(eg. imagine doing a bent-over row when your doing a bench press); this could increase or decrease performance, so you'll have to experiment.

A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles.

Click here to see trainer David Jack teach you The Best Way to Do a Barbell Row.

Four of his records were included in Guinness World Records 2013, pertaining to the most weighted lifted in an hour in the bench press, barbell row, dumbell row and lateral raise.

She focused on a combination of powerlifting exercises such as squats, bench presses, and deadlifts with bodybuilding exercises such as shoulder presses, laterals raises, dumbbell flyes, and barbell rows.

The native name for the exercise, if any, is unknown to the English-speaking sports community and it should not be confused with Chinese barbell rows, otherwise known as lying barbell rows.