Barbell Chest-Supported Row

Set an incline bench to a steep angle and lie face down on it with a barbell hanging below you, gripping it slightly wider than shoulder-width. Your chest stays pinned to the pad through the whole set, which takes your lower back and hips completely out of the lift. Pull the bar up toward your lower ribs, driving your elbows back rather than out to the sides, and squeeze your shoulder blades together at the top. Because there's no way to cheat with momentum here, you'll likely need less weight than a bent-over row to get the same squeeze.