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| Bent Over Row "This lift can make you so wide you will have to walk through the door sideways!" The Bent Over Barbell is a great mass building lift for your back. Think of this as a mass building main lift - not a high rep low weight accessory lift. Make sure you wear lifting straps. Wrap the straps around the bar - slighlty wider than shoulder width apart with your palms facing towards yourself. Let the stress of the weight go through the straps - through your arms TO YOUR BACK! This is very important! The only way you will ever get your back to grow is to think of your hands as hooks and lift the weight with your back not your arms. You are not gripping the weight with your hands - instead your hooks (your hands) are hanging onto the weight so your back (your lat muscles) can contract and pull the weight up into your spine. Pinch your lats together as you strictly control the weight. To give you some perspective - I have done 315lbs for reps with strict form in this lift - go heavy and get big! TIPS Be sure to wear lifting straps. |