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Place the desired weight on each end of the barbell. Stand in front of the barbell with your feet shoulder- or hip-width apart. While bending slightly at the knees, lean forward at the hips until your torso is at a 45 angle to the floor. Maintain the natural arch in your lower back. It is always better to underestimate rather than overestimate the amount of weight you can lift. Lifting too much weight can lead to injuries. With your arms extended towards the floor, grip the top of the bar. Place your palms slightly more than shoulder width apart. Contract the muscles in your lower back and abdominal area. As you lift the barbell off the ground, extend your knees slightly while maintaining the position of your torso. Pause just before the barbell reaches your knees. This is the starting position. Some lifters prefer to lift the barbell only slightly off the ground. Doing so may cause you to strain your back. Exhale as you pull the barbell towards your lower chest. Keep your elbows tight against your body and your torso stationary. At the top of the lift, pause and contract your back muscles. Inhale as you lower the bar to its initial position (slightly below your knees). Repeat. Instead of executing a traditional bent over row with a barbell, try altering your grip to work a different muscle group or intensify your workout. Use an underhand grip. Instead of grabbing the bar from above, grip the barbell from below. When your palms are facing up, you take the strain off your back by forcing your biceps and lats to do more work. Use a snatch grip. A snatch grip is a double wide grip. This grip requires your back muscles to work harder.
Assume the correct form. Grab and lift the barbell. Execute the row. Experiment with different grips.