Barbell Paused Bent over Row

Instructions

1. Hinge at the hips with a flat back until the torso is roughly parallel to the floor, gripping the bar shoulder-width apart.
2. Pull the bar toward the lower chest, retracting the shoulder blades.
3. Pause for 1-2 seconds at the top with the bar held against the body.
4. Lower the bar slowly back to the hang position.
5. Maintain a rigid, neutral spine throughout each rep.