9. Barbell bentover rows
How to do it: Grasp a barbell with an overhand grip. “Hinge your hips and bend your torso over until it’s almost parallel to the ground,” Krajewski says. “Without moving your upper body, pull the bar toward your abdomen as your elbows track beside your chest.” Squeeze your back muscles at the top of the movement, then lower under control.
Prescription: 3-4 sets x 6-10 reps w/ 45-75 sec. rest between sets
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