Head Supported Barbell Rows         

What exercise does: Here we thicken the upper and middle back. This movement also cuts down on cheating and takes stress of of the lower back.

Implementation: (A) Place a barbell on the floor in front of you. With your feet about eighteen inches apart, bend down and get a grip on the barbell that is wide and also utilized an overhand grip. Place your forehead on a comfortable object that is about waist high. Keep your legs bent and your back parallel to the floor as you inhale and pull the barbell directly up to the lower part of your chest. Pause and squeeze your shoulder blades together at the top of the motion, thereby increasing the stress on your Rhomboids. Now lower under control.