Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Upper Back
Wedge one end of a barbell into a corner or a landmine and load plates on the other end.
Straddle the bar, hook a V-handle under it, and take a firm grip.
Hinge until your torso is around 45 degrees, back flat, knees softly bent.
Row the handle to your lower stomach with the elbows tracking close to your sides.
Squeeze the back for a second at the top, then lower under control to straight arms and a lat stretch.
Keep the hips still; only the arms and shoulder blades move.
Jerking with the knees and hips so the torso bobs on every rep.
Loading big plates that bump your chest and cut the range short.
Rounding the back at the bottom under too much weight.
Leaving the barbell end loose so it slides around while you pull.
Load 10 kg or 15 kg plates instead of 20 kg so the bar can travel closer to your body.
Swap to a wide handle to bias the upper back and a narrow one to bias the lats.
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