Bent-Over Barbell Rows

in Back Exercise

Main Muscle Worked: Back

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Bent-Over Barbell Rows - Exercise Guide

Step 1

.Assume a narrow stance, with a barbell placed in front of your feet. Bend your knees slightly, then bend forward until your torso is parallel to the floor. Hold the bar with a wide overhand grip, keeping your upper body straight and your head up as you do so. Your arms should be fully extended downward, with the bar close to your shins. This is your starting position.

Step 2

Lift the bar until it touches your upper abs, then quickly but with control lower it back to starting position. It is important to use your upper back muscles in lifting the bar upward, as you don’t want this workout to end up as a biceps exercise. It is also for this reason that the bar should touch the abdominals and not the chest, as lifting the weight toward the latter will require greater involvement of arm muscles.

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