2A Bentover Row
Sets: 5 Reps: 6, 3, 6, 3, 12 Tempo: 211 Rest: 90 Seconds
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 pull the weight straight up until it touches your sternum . Lower the weight to the starting position. That's one rep.