Bent over long bar row


  • Before you fully start this exercise, you should first pick the weight up and bring yourself to an upright position. From this position it will be easier to lock your shoulder blades back, you should then bend your knees and descend by pushing your hips back (hinge at the hips). This focus on pushing your hips back will keep your spine neutral and put you in the correct starting position, in this position you should feel the tension in your hamstrings (back of your legs) and not the lower back

  • Keep your core strong and your spine neutral

  • Pull the weight till your elbows are as far back as they can get, this way you can achieve a full retraction of your shoulder blades

  • Keep the muscles under tension the entire time