Chest-supported T-bar Row x 10-15 reps and 3-4 sets 3. ... Reverse the motion to bring the weight back above your chest, staying controlled throughout. Related Stories.

There are a bunch of different row variations out there—like a barbell row or a chest-supported row—but the bent-over dumbbell row is a classic version.

Chest-Supported Barbell Row Why: By moving onto the bench, you'll take lower back stress out of the equation. Now, your big back muscles are the total focus as you pull.

The incline bench row (sometimes called the incline chest-supported row) forces insolation, which taking some stress off your low back. How to Do It: Sit on an incline bench facing forward, so you ...