An exercise that engages all your pull muscles with a specific focus on your back using your body weight and a squat rack, bar or smith machine
Place a bar on the squat rack or adjust the bar on the smith machine at a level close to your abdomen.
Grab the bar and slide your legs forward so that they are stretched straight in front of you and your back is straight. Now fully extend your arms and grab the bar slightly away from shoulder width apart.
Pull yourself so that the bar nearly touches your upper chest while keeping your back and legs straight and back contracted.
Pause and then slowly bring yourself back to the start position with arms fully extended.
Repeat movement as needed.
Adjust the height of the bar based on your difficulty level. The higher the bar, the easier it will be. This might be a good way to start.
Use your core(abs) to ensure that your back doesn't curve.
Another way to make this exercise easier for beginners is to bend the knees slightly until you can fully extend your legs with no bending of the knee.
Do you have more tips? Post in the comment below.
Bodyweight Standing Row
Dumbbell Palm Over Rows