Bent over barbell row
Relax the knees and move the hips back while keeping the back as flat as possible. The bar should hang at the knee.
Row the bar up to the sternum and keep the elbow directly above the bar and wrists.
Keep the armpit at a 45 degree angle at the top of the row. After the bar touches the bottom of the sternum, slowly lower the weight down to the knees. The posture must remain the same throughout the set.