Primary Muscle: Back
Equipment: Barbell
Level: Beginner
Purpose: To target the rhomboid muscle of your back.
Execution: Set one side of the barbell in a corner and load weights on the other end of the bar. Standing over the bar and grasp the seated row bar with a neutral grip. Keeping your back straight, bend over at the hips. Retract your shoulder blades then pull the bar into your stomach in one explosive movement. Squeeze at the peak contraction before lowering the bar slowly to the start position. Lower the weight until your arms are fully extended before pulling down for another repetition.