Pronated Bent-Over Row

Start: Stand with your feet shoulder-width apart and your knees bent 15 to 30 degrees. Keep your torso straight with a slight arch in your back as you lean forward at the hips. Try to get your torso close to parallel to the floor. Grab the barbell off the floor with a false overhand grip that's slightly wider than shoulder width. Let the bar hang at arm's length in front of you.

Finish: Retract your shoulder blades to start pulling the bar up to the lower part of your sternum. Pause at the top, with your chest sticking out toward the bar. Slowly return to the starting position. Try to keep your torso I the same position throughout the movement.

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