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Bent Knee Barbell Row

Bent Knee Barbell Row

Bent Knee Barbell Rows Exercise Summary

Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Straight Grip Beginner + Tough Back Muscles Bicep Muscles Mass Size
Wide Grip Beginner + Tough Back Muscles Bicep Muscles Size Mass

Equipment Needed: A barbell and a suitable amount of weight.

Bent Knee Barbell Rows Straight Grip Technique

Straight Grip Technique – Start by bending your knees keeping your back straight when picking up the barbell. Grip the barbell at shoulder width apart with your palms facing towards you. Stand up with the barbell and position your feet shoulder width apart and bend your knees slightly and lean forwards keeping your back straight. You will need to hold this stance strong and solid throughout the exercise. Exhale as you pull the barbell into your lower abs muscles squeezing your shoulder blades together at the top of the motion. Inhale as you lower the barbell back to the starting position not allowing your arms to fully lockout before starting the next rep as this will maintain pressure on the back muscles and increase the overall benefits of the exercise.

straight grip bent knee barbell row starting
Straight Grip Bent Knee Barbell Row Starting
straight grip bent knee barbell row finishing
Straight Grip Bent Knee Barbell Row Finishing

Bent Knee Barbell Rows Wide Grip Technique

Wide Grip Technique – As before start by bending your knees keeping your back straight when picking up the barbell. This time grip the barbell as wide apart as you can comfortably manage again with your palms facing towards you. Again stand up with your feet shoulder width apart bending your knees slightly keeping your back straight so that your arms hang straight down in front of you. Exhale as you pull the barbell into your abs muscles squeezing your shoulder blades together at the top of the motion. Inhale as you lower the barbell back to the starting position in a slow, controlled manner not allowing your arms to fully lockout before starting the next rep as this will maintain pressure on the back muscles and increase the overall benefits of the exercise.

wide grip barbell bent knee row starting
Wide Grip Barbell Bent Knee Row Starting
wide grip barbell bent knee row finishing
Wide Grip Barbell Bent Knee Row Finishing

Further Reading:

Fast Abs Workout
Abs Stretching Exercise 2
Weight Training For Muscle Mass Vs. Toning
Build Your Triceps With Tri Sets
Ideal Weight
Dr. Steroids

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