Bent Over Two-Arm Long Bar Row

• Strengthens and builds up back muscles
• Improves posture and body alignment
• Increases core stability and strength
• Increases flexibility and range of motion in the back
• Improves balance and coordination
• Reduces risk of injury
• Promotes overall physical health and well-being

1. Prepare the setup: Place weight on one end of an Olympic barbell and ensure that the other end of the barbell is either placed in the corner of two walls or secured with a heavy object on the ground to prevent sliding.
2. Assume the starting position: Bend forward, keeping your knees slightly bent, until your torso is as close to parallel with the floor as possible.
3. Grab the bar: Using both arms, grip the bar just behind the plates on the side where the weight is placed. Place your other hand on your knee.
4. Initiate the movement: Pull the bar straight up towards your lower chest, keeping your elbows in to maximize back stimulation. Squeeze your back muscles as you lift the weight and hold for a second at the top. Breathe out as you lift the weight. You can use a stirrup or double handle cable attachment by hooking it under the end of the bar for assistance.
5. Lower the bar: Slowly lower the bar back to the starting position, allowing for a nice stretch on the lats. Avoid letting the plates touch the floor. Using smaller plates (25-lb ones) can help achieve a better range of motion compared to larger plates (35-45lb ones).
6. Repeat: Perform the exercise for the recommended number of repetitions.

Variations: You can also try performing this exercise using a low pulley or T-bar row machine.

1. Set up the barbell by placing weight on one end and securing the other end in a corner or with a heavy object.
2. Bend forward until your torso is parallel to the floor, keeping your knees slightly bent.
3. Grab the barbell with both arms just behind the plates on the weighted side, placing your other hand on your knee.
4. Pull the bar straight up with your elbows in, squeezing your back muscles as the plates touch your lower chest.
5. Hold for a second at the top of the movement, breathing out as you lift the weight.
6. Slowly lower the bar back to the starting position, feeling a nice stretch in your lats.
7. Repeat for the recommended number of repetitions.

Variations: You can also perform this exercise using a low pulley or T-bar row machine.

1. Ensure that the barbell is securely set up by placing the other end of the barbell in the corner of two walls or by placing a heavy object on the ground to prevent it from sliding backward.
2. Maintain proper form by bending forward until your torso is as close to parallel with the floor as possible and keeping your knees slightly bent.
3. Start the exercise by grabbing the bar with both arms just behind the plates on the side where the weight is placed, and place your other hand on your knee.
4. To maximize back stimulation, pull the bar straight up with your elbows in until the plates touch your lower chest. Squeeze your back muscles as you lift the weight up and hold for a second at the top of the movement.
5. Remember to breathe out as you lift the weight and use a stirrup or double handle cable attachment to hook under the end of the bar for better grip.
6. When lowering the bar back to the starting position, ensure a nice stretch on the lats by not letting the plates touch the floor. It is recommended to use smaller plates (25-lb ones) for better range of motion.
7. Repeat the exercise for the recommended number of repetitions.

Variations: You can also perform this exercise using a low pulley or T-bar row machine.