1) Bent Over Barbell Row
• Set up in a snatch grip (wide).
• Place the barbell in the crease of your hip, and bend at your waist (back should be as flat as possible)
• Start with your arms straight, then row up so that your elbows go towards the ceiling.
• Return to starting position (barbell should not touch the ground between sets).
• Repeat for 3 sets of 10.
2) Under Bench Row
• Set up with your stomach flat on a bench and a barbell underneath the bench.
• Grasp the barbell with a reversed grip (palms facing forward).
• Now row the barbell up in the same fashion as above, and allow the ground to be the end of your range of motion. This way you can use a little more weight.
• Repeat for 3 sets of 10.
3) Bent Over Backward Raise
• Bend at the waist with a flat back, arms hanging straight down perpendicular to the floor with a dumbbell in each hand, and your palms facing forward.
• Keeping your arms straight, raise them backwards so that the backs of your hands are parallel with the ceiling, then return to starting.
• Repeat for 3 sets of 10.
by Samantha Coogan, MS, RDN, LD
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