| Main Muscle Targeted | Middle Back |
| Exercise Type | Strength |
| Auxiliary Muscles Worked | Biceps, Lats |
| Equipment | Barbell |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Pull |
| Sport |
Male Version
Male variant
Male variant
Instructions
1) Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.2) Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
3) After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.