Exercise #4
Bent Over Row
Instructions
To do a bent over row, you will require a barbell. A lot of hand weights like dumbbells can likewise be utilized as an option.
Step 1: You need to stand with your feet shoulder-width separated and then hold the barbell with your palms looking down.
Step 2: Now bend forward and also bend your knees slightly. Keep your back straight. Your torso needs to be parallel to the floor, and the head should be pointed up.
Step 3: Keep your elbows near your body. Now pull the bar towards your chest, just beneath your ribs. Exhale out as you do this.
Step 4: At this position, try and squeeze your back muscles and hold for a moment.
Step 5: Drop the bar down to the beginning position, just around your knees and then repeat the exercise.
Important Tip: Do 2 sets of 12 reps each. Focus more on the posture while performing the exercise.