Rest the barbell on your upper-back muscles before unracking it and taking a step back.

Place your feet outside hip-width, and bend both knees a bit.

Press your shoulders out, and activate your core.

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Next, bend your hips and both knees to initiate the descent.

Come down until your thighs reach a parallel position to the floor.

Then, press through both feet to get to come back up.

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Then, hinge your hips back as you initiate the descent of the dumbbells toward the floor.

Once you reach the bottom of the motion, press through your feet to rise back up.

Bend both elbows and press your shoulders back as you pull yourself up to the bar.

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Once you reach the top, use control to return to the starting position.

Rows

To set up for a barbell row, you’ll plant your feet shoulder-width distance apart.

Maintain a straight back as you lift the barbell when standing up.

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Then, squeeze your core and hinge your hips back.

Use control to lower the barbell before performing the next rep.

Grab onto the bar, placing your hands just outside shoulder-width.

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Next, unrack the bar, and hold it over your body.

Then, press the bar back up.

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