BARBELL ROW

The barbell row not only works the rhomboids during the row, but also works the core muscles to stabilize the trunk. This exercise can carry over to everyday functioning, such as the act of picking up something from the floor while bending at the hips instead of the knees.

1. Put a barbell in a rack that is level with the thighs.
2. From a standing position, grasp the barbell with an overhand grip, arms and legs shoulder-width apart, and take it out of the rack.
3. Bend over from the hips with the abs tight and a slight arch in the back. Bend the knees slightly.
4. Retract the scapulas and row the barbell toward the lower chest, keeping the elbows tight to the sides.
5. Slowly return to the starting position. Avoid using momentum with rocking or swinging motions.