REVERSE GRIP BENT OVER

 1. Stand erect while holding a barbell with a supinated grip (palms facing grip) .

 2. Bend your knees slightly and bring your torso forward , by bending at the waist , while keeping the back straight until it is almost parallel to the floor .

NOTE:- Make sure that you keep the head up .

3. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso . This is your starting position .

4. While keeping the torso stationary , lift the barbell as you breathe out , keeping the elbows close to the body  and not doing any force with the forearm other than holding the weights . On the top contracted position , squeeze the back muscles and hold for a second .

5. Slowly lower the weight again to the starting position as you inhale .

6. Repeat the recommended number of repetitions .