Bent Over Rows

Instructions

1. 1.Stand with feet shoulder width apart holding a barbell or EZ bar in an overhand grip. Your hands should be shoulder width apart on the bar.
2. 2.Keep your back straight and bend over at the hips until your back is almost parallel with the floor. This is your starting position.
3. 3.Keeping the rest of your body stationary and your elbows in, row the barbell up towards your body. Focusing on contracting your back muscles as you do so.
4. 4.Hold the contraction at the top for a second then slowly return to the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• 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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