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    Muscles worked: Upper back

    Instructions:
    Crouch down so that your back forms a 45 to 60 degree angle with the floor. Bend your knees and flatten your back, tilting your chin up will help you avoid arching your back. With an over or underhand grip, pick up a barbell and let it hang just below your knees. Pull your elbows back as far as possible using your trapezius and back muscle to lift the weight to your mid-section. Lower and repeat.
    Note Keep your upper body as still as possible doing this movement.
    Dont's:
    Don't jerk the weight up. Use a slow controlled movement. Don't pull the bar up until your back is flat. Keeping your back rounded can cause serious back injuries.

    Alternate exercises: T-bar rows

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