Trainer Tip – Barbell Bent Over Row

The barbell bent over row is one of my favorite exercises to do for my back.  When done properly, you develop great strength, mass, and it also helps develop proper posture.  To begin, grab the bar with an overhand or underhand grip.  An overhand grip slightly wider than shoulder width will target more of the rear deltoids, while an underhand grip will focus more on the lats.  From there, keep your knees slightly bent and tip at the hips until the bar is even with your knees.  If your hamstrings are not that flexible, you can bend your knees a little more, but always remember to keep your back flat.  In this position, your overall core will have to stay engaged and tight.  Once you’re in proper position, simply pull your elbows straight up and retract your shoulder blades, then control the bar back down into starting position.  Try 3 sets of 10 reps in your next workout!

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