Bent Over Row

by tgiffitness on January 11, 2013

Post image for Bent Over Row

Start:

  • Stand with your feet hip width apart
  • Break at the hips and stick your bum out behind you
  • Bend forward, while keeping the chest out and the back straight. Your upper body should be close to parallel to the floor
  • Hold your weight(s) directly below your shoulders, with your arms extended
  • Your knees should be directly over your ankles, and your weight should be in your heels
  • Keep your head in line with your spine

Movement:

  • Using the muscles of your upper back, pull your shoulders away from your ears and back towards the center of your spine
  • As you pull your shoulders back, bend your arm to 90 degrees and pull the weight towards your waist
  • Keep your arm and elbow glued to your side as you pull the weight upwards
  • The elbow should only come as far back (or up) as your shoulder does, so that the upper arm ends perpendicular to the floor. (This prevents the shoulder from rotating forward and rounding in the spine)
  • Exhale on the upward motion

End:

  • Return your arms back to the starting position
  • Inhale on as you straighten your arms

Don’ts:

  • Do not aim to bring the elbow up as high as you can. For this exercise, you should concentrate on gliding the shoulder blade along the rib cage and in towards the spine
  • Do not round forward with your upper back. Feel as though you are opening up the chest as you pull the weight back
  • Do not allow your knees to come forward over your toes
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