The bent over row is an effective exercise that targets your back muscles, including the lats, rhomboids, and erector spinae. By bending over with a barbell or dumbbells and pulling the weight up to your chest, you can strengthen your back while engaging your core for proper form.
Here’s how to perform a bent over row:
1. Stand with your feet shoulder-width apart and a weight in each hand.
2. Bend forward from your hips, keeping your back straight and your head up. This is your starting position.
3. Pull the weights up toward your chest by squeezing your shoulder blades together. Keep your elbows close to your body throughout the movement.
4. Lower the weights back down to the starting position with controlled movement.
In addition to building a strong back and arms, bent over rows help improve posture and grip strength. As a compound exercise that works multiple muscle groups, they are a valuable addition to any workout routine and are used in our personal training and group fitness classes at One Life.