Muscles Targeted:

• This exercise is a compound movement that targets the back and biceps.

• The traps, lats, rear delt, biceps and core are all being engaged during this movement.

Form:

• Pick up the bar safely by deadlifting the weight. Then lean forward, bending at the hips.

• Depending on the portion of your torso you pull the bar to, different muscles will be engaged.

• Bringing the bar to the lower abdomen will focus on lower back muscles more and will engage the lats. Keeping the shoulder blades retracted is best if lat development is the goal.

• If the goal is to target the upper back then pull the bar higher toward the chest and allow your trap to stretch. It is easier to contract a stretched muscle.

Rep Ranges:

• This exercise is best performed in moderate to high rep ranges.

• Going too heavy is very common and usually results in other muscles being activated that shouldn’t, or a substantial decrease in form occurs.

• Pendlay Rows are a great option for a heavier row variation and rows with chest support are great if more stability is needed.