Video Transcript

Hi! I¡¯m Mike Coangelo. I¡¯m here at Fit for Life Training Studio in Glassboro, New Jersey. Today, in this clip, we¡¯re going to go over how to do a bent over barbell row. What we¡¯re going to do is approach the barbell. Bend our legs, grab evenly on the barbell, lift up with your legs. Get back in a 45 degree position, underhand grip. Come up to the chest, squeeze, and let down slowly. Come up and squeeze, and let down slowly. Now, you have got to keep your back in a steady position. Up and down. What you don¡¯t want to do is throw it up, because gravity and momentum take part of your workout away from you. You want to exhaust the muscles. Twelve to fifteen repetitions for our beginners. Safety is important; you don¡¯t want to move your back around. Up and squeeze it, nice smooth motions. Now, when you get to the top of the contraction, you want to squeeze your shoulder blades together. A very important part of the exercise is to squeeze at the end of the contraction. Then, coming to the 12th and 15th repetition, you start to feel that burn. If you don¡¯t feel that burn you need to move the weight up. Two more, very good. Bend the knees when you put the barbell on the floor. That¡¯s how you do a bent over barbell row.