Bent-over Row

The bent-over row is a strength training exercise that targets the muscles of the back, particularly the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and core for stabilization. Here’s how to perform it:

How to Perform a Bent-Over Row

1. Setup:

• Stand with your feet shoulder-width apart.
• Hold a barbell or dumbbells with an overhand grip (palms facing down).

1. Position:

• Bend your knees slightly.
• Hinge at the hips to lean your torso forward, keeping your back straight and core engaged.
• Your torso should be nearly parallel to the floor.

1. Execution:

• Pull the weight towards your lower ribcage or waist, squeezing your shoulder blades together.
• Keep your elbows close to your body.
• Pause briefly at the top of the movement.

1. Return:

• Slowly lower the weight back to the starting position, maintaining control.

1. Repetitions:

• Perform for the desired number of reps, typically 8-12 for strength training.

Tips

• Keep your back flat and avoid rounding your shoulders.
• Use a weight that allows you to maintain proper form throughout the set.
• Breathe out as you lift the weight and inhale as you lower it.

This exercise is excellent for building back strength and improving posture when done correctly.