Barbell rows

Grab the bar and hold it with straight arms downwards.
Stand with your feet at shoulder-width. Roll your shoulders back and stand proud.
Breathe in and flex your core.
Push your hips backwards and hinge over with arms straight and a slight bend in your knees. Raise your upper body so that you can look on the floor a little bit in front of you.
Breathe out and pull the bar up towards your bellybutton. Your upper body can move upwards until your shoulder blades are retracted.
Pause at your deepest point.
Breathe in and lower the bar with your arms for 2-4 seconds and follow with your upper body until your arms are straight and returned to the starting position.