Bent Row

Using a large barbell or smith machine(shown), bend at the hip to a 45 or 90 degree angle holding the bar at arms length, overhand grip and stance shoulder width apart. Squeezing the latissimus dorsi(Lats), and using a row like motion, pull the bar to your belly button. Focus attention on squeezing the pinch of your back at the top of the motion.

Repetition Guide

Strength: 3-5 Reps X 4 Sets (Heavy Weights)

Size: 12 Reps X 5 Sets (Medium Weights)

Tone: 20 Reps X 3 Sets (Light Weights)