Bent Over Two-Arm Long Bar Row
Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Barbell
Tips: Put weight on one end of a long barbell. It is helpful to put something at the other end of the barbell on the ground so it can not slide backward. Straddle the bar and bend forward until torso is as close to parallel with the floor as you can go. Keep your knees slightly bent. Hold bar just behind plates with both hands. Pull bar straight up with your elbows in until the plates touch your lower chest. Lower bar slowly to starting position. Do not let the plates touch the floor at the bottom. You can get a better range of motion by using many small plates rather than one big plate. Keep your back straight and head up!
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Barbell
Tips: Put weight on one end of a long barbell. It is helpful to put something at the other end of the barbell on the ground so it can not slide backward. Straddle the bar and bend forward until torso is as close to parallel with the floor as you can go. Keep your knees slightly bent. Hold bar just behind plates with both hands. Pull bar straight up with your elbows in until the plates touch your lower chest. Lower bar slowly to starting position. Do not let the plates touch the floor at the bottom. You can get a better range of motion by using many small plates rather than one big plate. Keep your back straight and head up!
Bent Over Barbell Row
Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Barbell
Tips: Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an overhand grip and with hands a little wider than shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down. Pull bar straight up to the lower part of your chest. Slowly lower bar back to starting position. Keep your head up and back straight at all times, and do NOT swing or use momentum to lift the weight!
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Barbell
Tips: Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an overhand grip and with hands a little wider than shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down. Pull bar straight up to the lower part of your chest. Slowly lower bar back to starting position. Keep your head up and back straight at all times, and do NOT swing or use momentum to lift the weight!
Pull Through
This exercise works the spinal erectors, buttocks, and hamstrings.
Using a low pulley cable, stand facing away from the machine with the cable between your legs using a medium, stance. Begin by letting the cable pull your arms through your legs, then flex back to the starting position making sure to squeeze your glutes as you rise.
source: www.leehayward.com
Using a low pulley cable, stand facing away from the machine with the cable between your legs using a medium, stance. Begin by letting the cable pull your arms through your legs, then flex back to the starting position making sure to squeeze your glutes as you rise.
source: www.leehayward.com
Good Mornings
This exercise works the spinal erectors, buttocks, and hamstrings.
Use a rack such as a squat or power rack to hold the barbell. Place your feet shoulder width apart under the bar. Grasp the bar just wider then shoulder width, duck your head under the bar and position it on your trapezius muscles behind your neck. Lift the bar from the rack and take a few steps back. Position your feet shoulder width apart with your toes pointed just slightly out to the sides. Look forward and keep your head up.
Keep a slight bend in the knees and slowly lower your upper body until it is a little lower then a 45-degree angle with the floor. Then slowly lift your upper body back up to the starting position. Repeat.
Tip - use very light weights when starting out with this exercise and build up gradually, because it places a lot of stress on the lower back.
source: www.leehayward.com
Use a rack such as a squat or power rack to hold the barbell. Place your feet shoulder width apart under the bar. Grasp the bar just wider then shoulder width, duck your head under the bar and position it on your trapezius muscles behind your neck. Lift the bar from the rack and take a few steps back. Position your feet shoulder width apart with your toes pointed just slightly out to the sides. Look forward and keep your head up.
Keep a slight bend in the knees and slowly lower your upper body until it is a little lower then a 45-degree angle with the floor. Then slowly lift your upper body back up to the starting position. Repeat.
Tip - use very light weights when starting out with this exercise and build up gradually, because it places a lot of stress on the lower back.
source: www.leehayward.com
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