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Bend Over Row

Body Position: 
  1. Bend knees slightly, flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back
  2. Grab the bar outside shoulders, arms remain fully extended, close to the body
  3. Now, gradually pull the bar upwards until it touches upper body between belly-button and sternum 
  4. Slowly release to starting position and repeat

Targeted Muscles

  • Deltoids
  • Pectoralis Major  

Stance & Grip

  • Neutral stance, toes are parallel, and shoulder-width apart
  • Handover grip, palms facing down; hands are just outside shoulders  

RECOMMENDED LINKS

Positions: 
end knees slightly, flex hips slowly towards 90˚, head looking up, chest out.
Gradually pull the bar upwards until it touches upper body between belly-button.
Common Errors: 

Hips are not flexed to 90˚
The back remains convexly curved – no straight line