33
Back Exercises
Bent Over Row
Muscles worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Removed
Accessory:
Squat Bar Attachment
Pulleys:
Squat Pulley Frame
Success Tips
• Keep your knees bent and feet flat on
the floor.
• Do not bend your torso forward. Bend
at your hips.
• Keep your chest lifted, and maintain
spinal alignment.
• Release your shoulder blades at the
end of each rep. Initiate each new rep
by pinching your shoulder blades.
START FINISH
Start
• Stand on platform.
• Reach down and grasp the
Squat attachment, with palms
facing backward.
• Let your arms hang,
extending in the direction of
the pulleys
• Keep your back flat and knees
bent.
Action
• Begin your motion by moving
your elbows back as you bring
the handgrips to a point
below your chest line.
• Slowly reverse the motion,
keeping your knees bent and
back flat
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