Rows are for growing and strengthening the back muscles, but they're usually hard on the lower spine/lower back/waist area. Especially when you don't get the form/positioning right, which is very easy

This is some other exercise for the biceps. It is one that is also less done at the gym because people mostly do the wide and medium grip. This is supposed to work on outter part of the biceps and the

The exercise I'm performing in this video is the best Bicep exercise ever, and it is some shit I can stake everything on. Hammer Curls are good for the width of your biceps and wide grip curls are good