Bent Over Barbell Row

just start doing "Bent Over Barbell Row" last week. only can perform correct form with 35kg (max). it is "the best exercise to develop thickness of the back". i think it is complement to pull-up which is "the best exercise to develop width of the back".

perfect form:

1. do NOT swing or use momentum to lift the weight
2. Head up, eyes forward, chest out (so that the upper back is little arch)
3. Squeeze the shoulder-blades together momentarily before lowering the bar
4. Concentrate on not using the arms to lift the bar, just imagine that "your lower arms are just a couple of hooks attached to your upper arms" (i like this vivid description)