If you have lower back problems, then heavy barbell rows are already out of the question, as is the lat width and thickness comes from doing this exercise. So you’ve been relegated to doing seated cable rows and machine rows.

Here’s a quick fix to that problem: Head over to the smith machine for the back size you desire without risking lower-back injury. Performing barbell rows on the Smith allows you to bottom out the bar on the safety latches, which alleviates the stress on your lower back in the bottom position of the row. Just be sure to keep your knees slightly bent, your lower back arched and your abs tight when doing this version. Also, inhale and hold your breath as you pull the bar to your midsection for added spinal support.