Bent over super

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Step forward, the bent-over row. If you want to a really target your lats with your rows, and b look like a bit of a legend in the gym, try the one-arm barbell row. Do all reps on one arm, then switch to the other side. Start with the dumbbells just below your knees and allow your wrists to turn naturally during the movement. This move uses lighter weights but produces a strong scapular retraction the action of pulling your shoulder blades together. This tougher take on the standard barbell bent-over row takes its name from Glenn Pendlay, the weightlifting coach who championed it.

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