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Bodyweight Row

Type: Back
This exercise targets the upper back and rear shoulders to really add mass and definition. It compliments the chest press as it works the opposing muscle groups so helps to add balance to the upper body.
Level :  Equipment : Yes
Upper Back
Biceps
Rear Shoulders

Bodyweight Row Steps:

Step 1:
Position an olympic bar on to a lifting rack or set a smith machine bar to a approximately 3 to 4 feet off the floor.

Step 2:
Place a low bench in front of the bar approximately 5 feet away (this depends upon your height)

Step 3:
Position your self under the bar (looking towards the ceiling) and take an overhand grip slightly wider than shoulder width.

Step 4:
Place your heels on the bench. Ensure your body is perfectly straight

Step 5:
Pull yourself up so that your chest touches the bar.

Step 6:
Pause slightly and lower to the start position. This is one repetition.

Top Tip:

If you have difficulty performing this exercise from the horizontal position with feet on a bench, then try placing your feet on the floor. Bending your knees and bringing the feet closer to your body will make it less challenging.
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