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This exercise is a good compound power movement to help widen and thicken the upper back. It will also add some density to the lower back but to a lesser degree. A good substitute for this exercise would be: Bent-Over Dumbbell Rows.

How To:

✓Stand with your feet about 12 inches apart.

✓Grasp the bar with an over-hand grip keeping your hands about shoulder width apart.

✓With a slight bend in your knees, bend your torso forward until your chest is almost parallel to the floor. Be sure to keep your back straight and head up, holding the bar at arm’s length below you.

✓Using your back muscles, pull the bar up until it touches your stomach, then in a controlled manner lower the bar back down into the starting position. Make sure that when you perform this exercise that you do not pull the bar up towards your chest! Doing so will make you highly prone to a lower back injury! Pull the bar up to your abdomen!

Written by: Chad Shaw. The exercises provided by World Physique and worldphysique.com are for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. World Physique and worldphysique.com disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.