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Let Jay - Gymates Qualified PT safely guide you through this routine

bent over barbell row or
bent over dumbbell row

  • Watch, listen and learn
    Only do what you can
  • aim to do 10 reps in one go
  • aim to do 3 sets of 10

Here is gymates how to guide:

The bent-over barbell row is a great exercise for targeting your back muscles, specifically your lats and upper back. However, like any exercise, it’s important to perform it with proper form to avoid injury. Here’s a step-by-step guide on how to safely complete the bent-over barbell row exercise:

  • Start by standing with your feet shoulder-width apart and your knees slightly bent.
  • Grip the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
  • Hinge at the hips and bend forward, keeping your back straight, until your upper body is almost parallel to the floor.
  • Keep your head in a neutral position, looking down at the floor, and engage your core muscles to stabilize your spine.
  • Pull the barbell towards your chest, keeping your elbows close to your body. Your elbows should be at a 90-degree angle when the barbell reaches your chest.
  • Slowly lower the barbell back down to the starting position, keeping your back straight and your core engaged.
  • Repeat for the desired number of reps.
  • Here are some additional tips to keep in mind:
  • Start with a lighter weight and gradually increase the weight as you become comfortable with the exercise.
  • Don’t round your back or let your shoulders collapse forward. Keep your shoulders back and down, and your chest lifted.
  • Keep your neck in a neutral position throughout the exercise, rather than craning your neck up or down.
  • Breathe in as you lower the barbell and exhale as you pull it towards your chest.
  • If you experience any pain or discomfort, stop the exercise and consult a trainer or medical professional.

Overall, the bent-over barbell row is a great exercise for building strength and muscle in your back. By following these guidelines and using proper form, you can perform the exercise safely and effectively.

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