I  have decided that each week, most likely Mondays, I will post the exercise of the week. This will be an exercise that you can add into your workout routine.

Today's exercise is the Standing row. This works your latissimus dorsi. teres major and minor and the deltoids.

1. You should use a heavyier weight. Be sure to keep the curve in your spine; so not try to make a straight line.
2.  
With feet about hip-distance apart and hands a bit wider than shoulders on the bar, bend forward at the waist until you're at about a 45-degree angle. Keep the shoulders back, the knees slightly bent and the abs tight and look straight forward.
 
3. Begin the movement by taking the weight out in front of the knees.
4. Bend the elbows and contract the back to pull the weight in towards the bellybutton, following the line of the legs.
5. Bring the elbows just past the torso and squeeze the back.
6. Lower down and repeat for 1-3 sets of 8-16 reps