Reverse-Grip Bent-Over Barbell Rows

With a good arch in your back and your legs bent, bend over and take a shoulder-width underhand grip on the barbell, making sure to space your hands evenly using the markings on the bar.
 
Straighten your legs enough to lift the barbell off the ground; your arms should be extended with approximately a 10-20 degree bend at the elbow.
 
Pull the barbell up to your waistline, with your upper arms close to your torso and maintaining a fixed position with your torso throughout the movement.
 
Return the barbell to the starting position.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.