Bent-over rows are unmatched when it comes to building upper-body strength. They're one of the best ways to target the often underused muscles in the back – but only if you get that bent-over row form ...

a) Bend at your hips to lower your torso and let your arms hang down. b) Squeeze shoulder blades together and raise your arms out to the sides, bending elbows. c) Rotate your forearms forward as far ...

Pull-ups and heavy barbells aren't the only way to add muscle and strength to your lats and mid-back ...