Select the appropriate barbell weight matching your type of training. Position your feet are in medium shoulder-width. Hold a barbell with a supinated shoulder-wide grip. Bend your knees slightly and bring your torso forward by bending at the waist while keeping your back straight with no arching of the lower back (lordosis) or upper back (kyphosis); your pelvis is in a neutral position. Your torso should be perpendicular to your thighs. The barbell should hang directly in front of you as your arms hang perpendicular to the floor.
Lift the barbell all the way up to the chest by flexing your elbows and contracting your back muscles (latissimus dorsi). Keep your elbows close to the body (no pointing to the sides). Go back to the starting position in the same way. Repeat as required. Breathe out as you go up and breathe in as you go back down.
Make sure to keep your back straight with no arching of the lower back (lordosis) or upper back (kyphosis). Do not allow your front knee to go forward beyond your toes. Make sure your elbows are in the correct position and eliminate sideways movements. Avoid engaging your upper trapezius muscles.
Watch yourself sideways in the mirror to make sure you maintain the correct technique. Choose the weight to match your abilities and fitness level. Start with lighter weight to master the technique well.
Reverse-grip bent over rows are an alternative to barbell rows. The main targeted muscle group is still middle back but the underhand grip puts more emphasis on the lover part of traps and lats.
As every other form of bent over rows, this exercise is potentially dangerous to lower back. Persons with lower back issues should choose other middle back exercises like lying cambered barbell row or seated cable rows.
Always keep the knees somewhat bent. The back must be straight during whole exercise and you should squeeze the shoulder blades together at the end of the pulling motion (scapular retraction).