The Bent-Over Barbell Row Palms Down At Shoulder Width, Builds Biceps and Upper Back Strength
Stand with feet hip width.
Bend hips and knees.
Lean forward. Crown of head aligned with tailbone.
Using a shoulder width, pronated grip (palms down) grab barbell with both hands.
Slowly stand to an upright position.
Bend forward at hips and knees. Crown of head aligned with tailbone.
Bend elbows and slowly move the barbell toward you until elbows form right angles.
Perform desired repetitions.
Avoid sagging the low back as you perform the exercise.
Return to upright standing position.
Repeat desired sets and repetitions.
Return to upright position.
Bend hips and knees and place the barbell on the floor in front of you.
Modifications: 1) Use lighter plates. 2) Remove the plates. 3) Perform fewer repetitions or sets. 3) Replace the barbell with a lighter body bar.
Technique: Maintain a long back. Squeeze shoulders blades together as you bring the barbell forward. Avoid caving in at the low back, or dropping head and shoulders forward. If this occurs modify the exercise.
There are 5 moves in this exercise. Lie on the stability ball with feet hip width. Hold dumbbells with a pronated grip in the start position with dumbbells under shoulders. 1) Slowly bend elbows into a right angle while lifting dumbbells up. 2) Keep elbows at right angles and move weights up aligning dumbbells with ears. 3) Straighten elbows while pushing dumbbells forward, arms forming a straight line. 4) Pull elbows back to a right angle. This is the same position as # 2. 5) Lower dumbbells to the start position. Repeat additional rounds as desired.
TECHNIQUE: Keep shoulders away from the ears. Push front of the hips into the ball by maintaining glute muscle activation. Remain stable during each movement.
MODIFICATION: If the ball is too large, or the weight too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor, select a smaller ball or remove some of the air.
Take a prone position on the exercise ball with feet wider than hips. Bend elbows and grip the workout bar wider than shoulder width. Slowly bring the bar toward chest and then release to the start position. Grip is pronated with wrists straight.
TECHNIQUE: Remain stable throughout.
MODIFICATION: If the ball is too large, or the weight is too heavy, you’ll have difficulty with stabilization. If your feet don’t touch the floor select a smaller ball or release some of the air.