Watch Bent Over Barbell Row
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Step 1. Stand with your feet shoulder-width apart. Take the barbell with a overhand wide grip just outside of shoulder-width.
Step 2. Lean forward at the waist. Your upper body should be roughly parallel to the floor but should also be straight.
Step 3. Pull the bar up until it touches your abs. Then repeat.
The bent over barbell row is a mass building for the middle and lower lats. There are multiple grip and body positions that can vary exactly what part of the muscle the exercise works. A wide grip will work the outer part of the lat muscle, while a close grip will work the inner part of the lat. Do not go closer than shoulder-width with the grip on this exercise. An underhand grip will work the forearms and will also work the lower part of the lat more. This exercise should not be used for those with low back problems. The weight needed to make it an effective exercise would likely put too much pressure on the low back. Instead of this exercise, those with low back problems should use a seated row machine with a chest pad.