Middle Back Exercises - One Arm Barbell Rows

One Arm Barbell Rows

Exercise Advice: Grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with one hand. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Start with your arm fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat for the desired reps to finish the set and then repeat with the opposite arm. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

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