Bent-Over Barbell Rows (Olympic Bar)

Bent-Over Barbell Rows is one of many upper back exercises that thickens your upper back. This exercise also helps widen the upper back and, to a lesser degree, adds density to the lower back. Bent-Over Barbell Rows also work your mid trap muscle. Make sure you pull with your lats but don't lift with your lower back.

1. Grasp the Olympic bar using an overhand grip, with your hands approximately 4-6 inches wider than shoulder-width apart, and remove the bar from the stands.
   
   
2. Take a shoulder-width stance, and keep your feet flat on the floor.
   
   
3. Slowly bend forward at your hips, keeping your back flat, and allowing your knees to bend slightly.
   
   
4. At this point, your torso should be parallel to the ground, with your arms fully extended, holding the bar.
   
   

• Moving only your arms, slowly pull the bar upward allowing it to touch the lower part of your rib cage (your torso should not move more than a couple of inches).
  
  
• Lower the weight slowly to the starting position and repeat until the number of desired reps is completed.
  
  

• One-Arm Dumbbell Rows
• Lat Pull-downs Behind the Neck