How To Perform Paused Barbell Row

1. Spread your legs across the width of slightly narrower than your shoulder.
2. Bend over and grab the bar with unlocking your knees while keeping your hips high.
3. Pull the bar against your lower chest or abs depending on the area you targeted.
4. Maintain the posutre of the barbell at the highest height for two to three seconds.
5. Slowly lower the barbell to return back to the step 2.

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