Bent-over Row

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The Bent-over row is a workout that primarily engages the Lats using bodyweight.

It also targets secondary muscles like the biceps, rhomboids, and rear deltoids.

Stand with your feet shoulder-width apart and your knees slightly bent.
Hold a barbell with an overhand grip, keeping your hands slightly wider than shoulder-width apart.
Bend forward at your hips, keeping your back straight and parallel to the floor. Your torso should be at a 45-degree angle.
Exhale and pull the barbell towards your lower chest, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
Inhale and slowly lower the barbell back to the starting position, maintaining control throughout the movement.

Start with proper positioning: Stand with feet shoulder-width apart and knees slightly bent. Hinge at the hips, keeping your back straight and core engaged.
Grab the barbell with an overhand grip, slightly wider than shoulder-width apart. Keep your wrists neutral and elbows close to your body.
Engage your lats by pulling your shoulder blades down and back. Imagine squeezing a pencil between them.
As you row, focus on driving your elbows back, keeping them close to your body. Avoid using your biceps to lift the weight.
Keep your torso stable throughout the movement, avoiding excessive swinging or arching of the back.
Lower the barbell in a controlled manner, fully extending your arms before starting the next repetition. This ensures a full range of motion.
For an extra challenge, pause at the top of the movement, squeezing your lats for a second before lowering the weight.