1 - Begin by setting up a barbell in a squat rack or a power rack at about waist height. Ensure that the barbell is securely placed on the safety pins.
2 - Stand facing the barbell, and your feet should be shoulder-width apart. Bend your knees slightly to maintain stability.
3 - Bend at your hips and knees to reach down and grab the barbell with an overhand grip (palms facing you). Your hands should be slightly wider than shoulder-width apart.
4 - Lift the barbell off the pins, ensuring that it’s completely clear of the rack, and stand up straight. This is your starting position.
5 - Exhale and pull the barbell toward your lower ribcage by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body throughout the movement.
6 - At the top of the row, squeeze your back muscles and hold for a moment to maximize the contraction.
7 - Lower the barbell back down to the pins in a controlled manner, allowing it to come to a complete stop before each repetition.
8 - Perform the desired number of repetitions, maintaining proper form throughout.
