Grab a barbell with an overhand grip, palms facing your body. Stand tall with your arms straight, chest up, and shoulders down and back.
To get into the starting position move your hips back, letting your torso come forward and letting the bar move toward the ground. Once your torso is about 45 degrees from the floor, stop, tighten your core and get your chest up. Your arms should be pointed straight into the ground and the bar should be right in front of your knees.
Initiate the movement by rowing the weight toward your mid-sternum, letting your elbows flare directly out to your sides. Make sure you do not jerk the weight up by moving your torso. The arms are the only things that should move during the row.
Think about pulling the bar with your elbows until it reaches your body. Reverse the motion by slowly letting the weight move away from the body until it is in the starting position once again.
Make sure you maintain the proper position during the whole set.
Pause at the starting position and repeat.