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Corner Row

 

This exercise includes your lats, teres major or, trapezius and erector spinae. T-bar rows also work your shoulders and the pulling muscles in your arms -- biceps.

corner row basic top jonnysfitness   corner row basic top left close grip

  1. Put weight on one of the ends of an Olympic barbell.

  2. Make sure that you either place the other end of the barbell in the corner of two walls.

  3. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.

  4. Now grab the bar with both arms just behind the plates. 

  5. And put your other hand on your knee.

  6. This will be your starting position.

  7. Pull the bar straight up with your elbows in until the plates touch your lower chest.

  8. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement.

  9. Breathe out as you lift the weight.

  10. Slowly lower the bar to the starting position getting a nice stretch on the lats.

  11. Repeat for the recommended amount of repetitions.

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