Be sure to keep your back upright. Rather than alternating, try single-arm sets of bent-over rows to increase time under tension on the same arm. Using an underhand grip on a bent-over row will ...

Why: 'You need loose hamstrings to hold the posture of a normal bent-over row,' says Laidler. 'You’ll be better off with a single-arm row until you get the flexibility.'. Begin with a barbell ...