Barbell Bent Over Row
Position: Hold bar at arms length in front of the body with an overhand grip slightly wider than shoulder width . Stand tall with shoulder blades back and down. Sit the hips back and down 
and simultaneously bend the trunk forward until it reaches about a 45 degree angle. The elbows should be extended, and the bar should be in front of the knees. The abdominals should be “Braced.” (“Bracing” consists of tightening your abdominals as if you were going to take a punch to the stomach).
and simultaneously bend the trunk forward until it reaches about a 45 degree angle. The elbows should be extended, and the bar should be in front of the knees. The abdominals should be “Braced.” (“Bracing” consists of tightening your abdominals as if you were going to take a punch to the stomach).Movement: Keeping the bar close to the legs, squeeze the shoulder blades together while simultaneously pulling the bar up to the lower belly. Once you have reached the end of the movement extend the elbows and return the bar to the start position, and then repeat.
movement extend the elbows and return the bar to the start position, and then repeat.
