Bent Over Two-Arm Long Barbell Row
- Set up an Olympic (long) barbell with weight plates on one end only.
- Put the other end of the bar against a wall or something heavy so it can’t slide backwards.
- Straddle the bar with your knees slightly bent.
- Bend forward at the waist until your torso is nearly parallel to the floor.
- Grip the bar close to the weight plates with both hands, using a neutral grip. One hand in front the other. This is the start position.
- Keeping your back straight and exhaling, pull the bar straight up by bending your elbows until the plates touch your chest.
- Hold and squeeze your back muscles.
- Return to the start position in a slow smooth movement to place emphasis on your lats. Inhale as you do so.
- Keep the bar from touching the floor.
- pause then repeat.
Note: This exercise can be performed using a cable station’s low pulley or T-bar row machine.
You can use a stirrup or double handle cable attachment to lift the weight by looping it under the end of the bar.