The barbell row is an effective back exercise as old as the world. It can build a very strong back musculature but unfortunately many people experience lower back pain from it.
Many people will find out that the first thing that gives out when they perform barbell rows are the spinal erectors. This not only limits the stimulation your lats and upper back muscles receive but also puts your lower back into a risky situation.
Some people are just not built for regular barbell rows and all they get from doing the exercise is back pain and frustration. Here’s a variation of the exercise performed by the weightlifter/powerlifter Derrick Kim that spares the lower back.
The bench supports your chest and the stress on your lower back is minimal, if any.
However, some people may experience shortage of breath since this exercise compresses your chest and lung area.
Clear any possible physical issues before attempting this exercise.