340 kcal
Barbell, Dumbbell, Flat Bench, EZ Curl Bar, Smith Machine
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Upper Back, Lats, Chest, Forearms, Biceps, Triceps
8 min
A classic barbell row that builds the upper back by pulling the bar from a hinged position to the lower ribs/upper stomach while keeping a neutral spine and stable hips.
Step 1
Stand with your feet shoulder-width apart and hold the barbell with an overhand grip. Hinge at your hips until your torso is angled forward, keeping your back flat and your core tight. Let the bar hang close to your legs with straight arms.
Step 2
Keep your torso still and pull the barbell up toward your lower ribs. Drive your elbows back and squeeze your shoulder blades together without shrugging. Pause briefly when the bar touches your body under control.
Step 3
Lower the barbell slowly until your arms are straight again. Keep the bar close to your legs and maintain the same hip hinge and flat back. Reset your shoulder blades and brace before the next rep.
