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the barbell

bent over row

Stand with your feet hip-width apart and the barbell positioned over your feet.


Bend down and grasp the bar with a shoulder-width overhand grip.


Assume a deadlift position with your back flat and shoulders pulled down and back.


With your arms straight, deadlift the bar up so the plates are about an inch above the ground.

Keeping your core tight and back flat, pull your shoulders back to initiate the row and drive your elbows back.


The bar should touch or almost touch your body under your chest.

Aim to squeeze shoulder blades together at the top of the movement.

Lower the bar with control until your arms are straight and return to the starting position.


Continue to keep your core tight and back flat.

Do not bounce, do not use momentum, keep a controlled tempo..

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