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Barbell Bent Over Row
Intermediate
1
Grab a barbell with a shoulder width pronated or supinated grip.
2
Bend forward at your hips while maintaining a flat back.
3
Pull the weight toward your upper abdomen.
4
Lower the weight in a controlled manner and repeat.
Barbell Shoulder Extension
Intermediate
1
Hold barbell behind hips with straight arms and palms facing back.
2
Keeping arms straight, lift bar slightly backward until lats engage.
3
Lower bar slowly to starting position while maintaining tension.
Barbell Pullover
Intermediate
1
Lie flat on bench holding barbell above chest with slight elbow bend.
2
Lower bar in an arc behind head until you feel a deep stretch.
3
Pull bar back over chest using lats and triceps under control.
Landmine T Bar Rows
Beginner
1
Grab a v bar and place it under the bar's collar.
2
Hinge forward with a flat back and pull your elbows straight back toward the ceiling.
3
Fully extend your elbows before initiating the next rep.
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