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Yearlong Workout: Phase III, Workout B

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 [1]. Squeeze your shoulder blades together and pull the weight straight up until it touches your sternum [2]. Lower the weight to the starting position. That's one rep.

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