Barbell Bent Over Bar Row

Instructions

1. 1.Place an olympic barbell on the ground with one end at a wall, corner or pivot in the ground. Put a plate on the other end.
2. 2.Stand with your feet shoulder width apart over the barbell at the end with the plate.
3. 3.Reach down and hold the barbell with two hands. Lift the bar off the ground, keeping your back straight and having it as parallel to the floor as you can. This is your starting position.
4. 4.Keeping your body still and your elbows in, row the barbell up and towards your body until the plate touches your chest. Focus on driving the motion using your back muscles.
5. 5.Hold for a second before slowly returning to the starting position.
6. 6.Repeat for as many repetitions as required.

Tips

• Variation: You can perform this exercise using a V-Bar handle or a low pulley cable machine.
• Variation: This exercise can also be done with a T-Bar row machine.
• This exercise is not recommended for people with back problems.
• Don't swing or bounce your body when performing this exercise.
• Keep your back straight as you raise the barbell.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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