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Barbell Bent Over Row - great for building strength in your traps, lats, rear delts, and all of those muscles on your scapula in the upper back

- Start with a slight bend in your knees
- Push your chest through and shoulders back so you can maintain a flat back through the motion
- Hinge at the hips as if you were touching your toes and place your hands on the bar shoulder width apart using a pronates (overhand) grip
- Look at the floor and bar right underneath you to keep your spine in line
- Pull shoulders back and lift the bar so that you are just slightly off the floor
- You will then pull your elbows past your torso so much so that the bar touches your chest
- Pinch your scapula (back) together as the bar reaches its highest point
- Remain slightly parallel to the floor and try not to swing and jerk with the motion -

It’s not about how much you lift its about how efficiently YOU can lift and how much YOU are getting out of it! Enjoy!