![Waiter's Bow](https://www.elitefts.com/wp/wp-content/uploads/2010/05/ExerciseIndex2.jpg)
Muscles Targeted:
Lats, Rhomboids, Teres Major, traps, biceps, spinal erectors, glutes, hamstrings
Setup & Execution:
The lifter will perform a bent over row and hip extension movement with multiple plates
Benefits:
Can be used as a compliment to the BEAR sequence this means is a great warm-up for an upper OR lower body workout.