barbell pendlay row

هالتر

1 Stand with your feet shoulder-width apart and your knees slightly bent.
2 Bend forward at the hips, keeping your back straight and your chest up.
3 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4 Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
5 Lower the barbell back down to the starting position.
6 Repeat for the desired number of repetitions.