Lying Barbell Rows

Here we thicken the upper and middle back.  This movement also cuts down on cheating. 

Implementation: (A)  Lie on a high flat bench that will enable you to lie face forward on it and hold a barbell in your hands, with a shoulder width apart grip.  You should utilize an overhand grip. Your arms should hang straight down.  (B) Row the barbell straight up to the underside of the bench, bending your elbows as the bar is raised and keeping them in close to your sides at the top position. Pause and squeeze your shoulder blades together at the top of the motion, thereby increasing the stress on your Rhomboids.  Now lower under control.

Note: if you do not have a high flat bench, then ever so slightly incline it.
 
Exercise Slideshow

                            

 
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