A strong back helps us tolerate the wear and tear of everyday activities, as well as stresses of athletics and heavy lifting. Bent-over rows are a demanding but highly effective method for building strength in these rear core muscles. The move addresses all the muscles of the back, rather than just one section, making it a comprehensive exercise like squats are for the lower body.

To perform a bent-over row, stand with your feet about shoulder-width apart with a weighted bar on the floor in front of you. With knees slightly flexed, bend over from the hips with the back straight and grab the bar. Stay in the bent over position as you pull the bar toward your ribcage. Slowly lower the bar until arms are extended. Perform one to two sets of 18 to 24 reps.

Follow these tips while doing the bent-over row:

• Align head with spine, and look at a spot about eight to 10 inches ahead on the floor.

• Pull with upper back muscles and contract them at the top of the move to minimize work by the arms.

• Keep back straight and abs pulled in tight throughout the exercise.

• Grasp bar with underhand grip with hands about shoulder-width apart. Make sure hands are evenly spaced on the bar—not too close to one end.

• Keep knees slightly flexed.

To vary the move, grasp the bar with an overhand grip slightly wider than shoulder width.

Body Bonus
To intensify, hold the move at the top for four seconds. Because these rows engage many other muscles in addition to the back (e.g., the abs for stabilization), holding the move will help you build a greater degree of stability.

More great bone-building workouts:

Shoulder Press
Shape up your shoulders

Bent-Over Rows
Bent-over rows are a demanding but highly effective method for building strength in these rear core muscles.

Squats
This exercise is one of the most efficient ways to strengthen the legs.

Back Extensions
This exercise improves posture and is excellent for torso flexibility and strength, both of which reduce the risk of lower back pain.

Lateral Pulldowns
This strength move targets your upper back muscles