Barbell rows should be a staple in your back training. You can think of them as the bench press of posterior work.
-Do not arch back. Maintain a neutral spine and tight core.
-Changing the angle of your upper body relative to the floor will target different areas of your back.
-Generally, the more horizontal you are to the floor the more difficult the row becomes
-Do not lock out knees. Always keep a slight bend in knees.
-Before starting my row, I pull my upper back together and tight so I am already engaging my back muscles. I keep it that way for the entire movement.
-Bring the bar up to the base of chest or upper abdominal region