If your back is rounded near your belly button ... Whether you’re doing a dumbbell row, a chest-supported row, or machine row, you can potentially integrate roundback training principles.

This will be your starting position. Pull the shoulder blades back and raise the dumbbells to the rib cage level. Pause at the top of the motion, and then return to the starting position.

Work to only bring the bar to your chest ... with your shoulders rounded forward, the barbell row can also help you to adjust your posture to bring your shoulders back. Use the barbell row ...

There are a bunch of different row variations out there—like a barbell row or a chest-supported row—but the ... and pull the weights up and back toward your lower ribs. That’s the version ...

Another great variation of the row is the chest-supported row. By leaning against a bench, you can focus on using your lats to pull the weight back. This may also help you lift more weight.

This is another good variation on the traditional bent over row if you have back pain issues. It is best performed with dumbbells. Start by lying with your chest and abdomen on an incline bench.

LIFT WITH YOUR legs, not with your back. You probably recall this phrase almost any time you bend down to lift something heavy. It makes sense, too, since conventional wisdom holds that rounding ...