Barbell Reverse-Grip Bent-Over Row

1. Stand with your feet roughly hip-width apart, knees slightly bent.

2. Hinge at your hips and slightly bend your knees to lean forward, keeping your back straight, so your torso is almost parallel to the floor.

3. Hold the barbell with an underhand grip (palms facing away from you) slightly wider than shoulder-width apart.

4. Pull your shoulders back and keep your head in a neutral position, aligning it with your spine.

5. Pull the barbell towards your lower abdomen while keeping your elbows close to your body.

6. Squeeze your shoulder blades together at the top of the movement and pause briefly.

7. Lower the barbell back to the starting position in a controlled manner.

8. Repeat for the desired number of repetitions. Ensure that your core is braced to support your lower back during the exercise, and avoid using momentum or swinging the weight; the motion should be controlled throughout. Adjust the weight according to your capability to maintain proper form and avoid strain on the lower back.

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