BENT-OVER BARBELL ROW
TARGETS /// middle lats, rhomboids, traps (primary); biceps, forearms (secondary)
EQUIPMENT /// Olympic bar and plates
One of the six basic lifts, this movement adds definition and width to the middle back, and can be performed in a variety of ways. Master this one and you’ll strengthen your other lifts, improve posture, and make your waist look smaller.
Grasp the bar using an overhand grip, with your hands positioned shoulder-width apart, or just slightly wider.
Keeping your back flat and knees soft, bend at the ...