Body weight barbell rows represent the foundation of the upper body exercises along with unassisted pull-ups.

Most exerciser avoid these exercises for a number of reasons. The only reason that is acceptable would be a medical reason. In many cases these exercises are avoided because they are extremely challenging. They can also be complicated. It is much easier to use a machine that does most of the work for you.

If you are new to exercise and you are in poor physical shape it is fine to use the machines for a few months. The basic idea is to get the muscles ready for the real exercises.

Think of the next level in your training with the ultimate goal being able to use your existing body weight as the resistance you want to move with good form.

Develop a mindset of getting stronger if you are weak relative to your body weight. Once you can effectively move your body weight  or greater for multiple repititions,  using the largest muscles in your body,  you will dramatically impact how you look and perform.

Demonstrated below is the barbell rows with 225 pounds which is approximately 50 pounds more than my body weight.

To maintain good posture, stand tall, walk briskly and slow the age related decrease in height,  it is critical that we build bone strength on a regular basis. One of the best exercises to preserve and build bone strength is walking.  If you are a regular walker and your fitness level is above average it is a good idea to add strength building or weight lifting exercises to your routine.

Some of the best exercises  for you to do would be barbell squats, deadlifts, barbell rows or leg presses if you are a beginner. These types of exercises would utilize the largest muscles and bones in your body maximizing your results.

If you are not familiar with working out with barbells (free weights) please get some instructions from a knowledgeable professional.  Always use common sense when training to prevent injury. Do not push to the limit if you are just starting out.

Here is a video demonstrating the Barbell Squat