The Process: Rows
Rows are an exercise that can be done with equipment you have at home.
Brigette Williams from the blog Living Balanced says rows are a great move to strengthen your back, improve posture and shoulder alignment, decrease risk of injury in the back and spine, and optimize core engagement.
She suggests starting without weight as a beginner and working your way up. If your goal is endurance, she recommends 15 reps, or if the goal is strength, a 6-10 rep range.