This technique ensures that you perform the movement strictly and precisely. Take each set at a slow pace and concentrate intensely on the contraction.

I go heavy on these for a simple reason. Barbell rows are a free-weight movement. In my training book, all free-weight movements require heavy poundages. I’ve never heard anyone — a judge at a contest or a casual observer in a gym — complain about an athlete’s back being too big for his body. The only way to build a big back is to lift heavy weights, so don’t be reticent about packing on the plates.

I always tell people to keep their backs flat on barbell rows. The more you stay upright, the greater the stress on the upper back. I use this exercise to emphasize my lower back; in order to do that, I prefer to keep my back at a 45-degree angle to my legs.

Seated rows (not shown)

Seated rows are a cable exercise, but I treat them as a mass builder nonetheless. The key, as with all back exercises, is to concentrate on the working mus-cle while exercising slowly and methodically — but never robotically! Keep your upper body at a 90-degree angle to your legs — if you lean too far back at the top, it probably means that the weight is too heavy. At the midpoint, imagine that you are trying to bring your shoulder blades together as you squeeze your entire back. Don’t let your arms absorb the brunt of the load — your arms should act as hooks to assist with forcing all of the resistance onto the lats.