Things You'll Need

Instructions

Bent-Over Rows

1

Choose a resistance level for your barbell weight that is appropriate for your fitness level. The barbell weight should allow you to complete eight to 12 repetitions with proper form.
2

Take hold of the barbell with an overhand grip; separate your hands to be shoulder-width apart. Contract your abdominal muscles and pull them in toward your spine. Slide your shoulder blades down your back. Slightly bend your knees.
3

Bend at the waist and lower your torso toward the floor until it is parallel to the ground. Maintain a straight back. Lift your head up so that your gaze is aimed directly in front of you. Allow your arms and the barbell to hang straight down.
4

Exhale and pull the barbell toward your stomach. Keep your elbows close to your torso. Use your arms to pull the weight rather than relying on momentum.
5

Hold the contraction for one count and then inhale as you straighten your arms and lower the barbell to starting position. Complete three sets of eight to 12 repetitions.

Abdominal Barbell Rollout

1

Load a barbell with 5-pound weight plates on both sides. Kneel on an exercise mat and place the barbell horizontally in front of you on the floor.
2

Position your shoulders over the barbell and take hold of it with an overhand grip, hands separated to shoulder-width apart. Pull your abdominal muscles in toward your spine and push your shoulder blades down and away from your ears. Maintain a straight back throughout the exercise.
3

Keep your knees in place as you roll the bar forward. Allow your hips, torso and arms to travel forward with the bar. Keep your abs engaged and your back straight as you move forward. Avoid arching your back or hunching your shoulders.
4

Roll as far foreword as possible while still maintaining proper form. Pull back to the starting position to complete one repetition. Aim for five to 10 repetitions.