Bent-Over Row

Stand in front of a cable station with a straight bar attached to the low pulley. Bend over at the waist with your knees bent and back straight as your grasp the bar with a pronated, shoulder-width grip and pull the bar up until it touches your torso. Pause, lower, and repeat. Using a pronated grip with your elbows out away from your body will target the scapular retractors more, while a supinated grip with your elbows held in close will lead to greater lat and biceps involvement.

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