Bent Over Row.

Make every rep count.

1. 01

   Stand tall with feet about hip-width apart and grab the bar with a double overhand grip (hands just outside your legs).

2. 02

   Brace your core, soften your knees, and hinge at the hips until your torso is near parallel to the floor (or slightly higher). Keep a flat back, chest proud, and neck neutral.

3. 03

   Start each rep by setting your shoulders: pull your shoulder blades back and down. Then drive your elbows behind you and row the bar in toward your belly button, keeping it close to your body.

4. 04

   Lightly touch the bar to your torso without bouncing, pause briefly, then lower it slowly under control until your arms are fully extended.

5. 05

   Repeat for your reps while keeping your spine steady and avoiding jerking or using momentum.