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Yearlong (Ph IX, W I)

3a Bentover Row

Sets: 3 Reps: 10-12

Hold a barbell at hip level and lower your torso until it's parallel to the floor—keep your lower back in its natural arch throughout the exercise. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down. Squeeze your shoulder blades together and row the weight up until it touches your sternum. Lower the weight to the starting position. Complete all your reps, rest as little as possible, and then go on to the Romanian deadlift.


Exercise Step: