-Bent Over Barbell Row Instructions- 1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. 2. Now, while keeping the torso stationary, breathe out and li
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-Bent Over Barbell Row Instructions- 1. Holding a barbell …
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Reverse Grip Bent Over Row
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✅ Barbell Bent-Over Row: Master the Technique** 🔹 **Common Mistakes** ❌ Squatting instead of hinging at the hips ❌ Pulling diagonally—this targets traps more than the back ❌ Using leg momentum to swing the bar ✅ **Proper Form & Tips** - Brace your core, maintain a neutral spine - Hinge at the hips with a slight knee bend - Control the movement throughout the entire range - **Scapula movement:** Protract at the bottom, retract at the top - **Grip options:** Narrow, wide, supinated (underhand), a
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Bent Over Dumbbell Exercise Variations (KNOW THE DIFFERENCE!) If you perform two arm dumbbell rows with your elbows tucked, you'll mainly work the lats and lower traps. If you perform wide dumbbell rows with elbows flared out, you'll target the traps and rear delts. If you raise your arms out to the sides with a pronated grip, you'll emphasize the rear delts. If you raise the dumbbells out in front (also with a pronated grip), you'll primarily work the front and side delts. Size & Shred Training
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