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33
Back Exercises
Bent Over Row
Muscles worked:
Latissimus Dorsi, Teres Major,
Rear Deltoids, and Biceps
Bench Position:
Removed
Accessory:
Handgrips
Pulleys:
Squat Pulley Frame
Success Tips
• Keep your knees bent and feet flat on the
floor.
• Do not bend your torso forward. Bend at
your hips.
• Keep your chest lifted, and maintain spinal
alignment.
• Release your shoulder blades at the end
of each rep. Initiate each new rep by
pinching your shoulder blades.
START FINISH
Start
• Stand on platform.
• Reach down and grasp the hand-
grips, with palms facing back-
ward.
• Let your arms hang, extending in
the direction of the pulleys
• Keep your back flat and knees
bent.
Action
• Begin your motion by moving
your elbows back as you bring
the handgrips to a point below
your chest line.
• Slowly reverse the motion,
keeping your knees bent and
back flat
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