Lying Reverse Grip Barbell Row       

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

Implementation: (A) Lie on a high flat bench that will enable you to lie face forward on it and hold a barbell in your hands, with a shoulder width apart grip. Your palms should be turned inward(supinated), which is the opposite of the normal overhand grip that you usually use. Your arms should hang straight down. (B) Row the barbell straight up to the underside of the bench, bending your elbows as the bar is raised and keeping them in close to your sides at the top position. Pause and squeeze your shoulder blades together at the top of the motion, thereby increasing the stress on your Rhomboids. Now lower under control.