Bent-over Row And Back Plank

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The bent-over row and back plank workout is a bodyweight exercise that primarily engages the lower back, glutes, and lats.

The bent-over row involves bending at the waist, pulling weights towards the chest, activating the lower back and lats.

The back plank targets the glutes and lower back by lifting the hips off the ground and holding the position.

While other muscles may be involved, the bodyweight aspect ensures the focus remains on the targeted muscles.

Stand with your feet shoulder-width apart, knees slightly bent, and your back straight.
Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Bend forward at your hips, keeping your back straight and parallel to the floor.
Engage your core and squeeze your shoulder blades together as you lift the barbell towards your chest.
Keep your elbows close to your body and exhale as you pull the barbell up.
Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
Repeat the movement for the desired number of repetitions.

Engage your lower back, glutes, and lats by focusing on proper form. Start with a hip-width stance, hinge at the hips, and maintain a slight bend in your knees throughout the Bent-over row. Keep your back straight, core tight, and shoulders pulled back, avoiding any rounding or arching.
Activate your lats by imagining squeezing a pencil between your shoulder blades during the rowing motion. This will help you maintain a strong and stable upper body position, ensuring maximum engagement of your back muscles.
For an added challenge, try incorporating a pause at the top of each row. This will intensify the contraction in your lats and build more strength in your upper back. Remember to control the movement both on the way up and down, avoiding any jerking or swinging.
During the back plank exercise, focus on creating a straight line from your head to your heels. Engage your glutes and core to maintain stability, and avoid sagging or lifting your hips too high. Imagine pressing your lower back into the ground to activate your lower back muscles.
To progress in the back plank, you can try lifting one leg off the ground while maintaining the straight body position. This will challenge your glutes and lower back even more, helping you build strength and stability. Remember to switch legs and maintain proper