Bent-over barbell row:
Grab
the bar with your palms facing down and with a little wider than
shoulder width grip. Now bend at your waist and lean your torso forward,
while keeping your back straight until it is almost parallel to the
floor. That is the starting position. As you exhale bring the bar up
keeping your elbows out and your torso stationary. At the top squeeze
your back muscles and hold for a second then, inhaling, slowly lower the
bar to the starting position. Keep your head up at all times. That is
one repetition.
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