01Step 1: Starting Position

  • Stand with your feet hip-width apart.
  • Hold a dumbbell in each hand, palms facing your body.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  • Let your arms hang straight down, with a slight bend in your elbows.

02Step 2: Rowing Motion

  • Begin the movement by driving your elbows up and back, squeezing your shoulder blades together.
  • Keep your arms close to your body as you lift the dumbbells towards your lower chest.
  • Maintain control and avoid using momentum to lift the weights.
  • Pause for a moment at the top of the movement, squeezing your back muscles.
  • Slowly lower the dumbbells back to the starting position, fully extending your arms.

03Step 3: Breathing

  • Exhale as you lift the dumbbells towards your chest.
  • Inhale as you lower the dumbbells back to the starting position.

Conclusion

The bent-over row is an effective exercise for developing a strong and muscular back. Remember to maintain proper form and engage your back muscles throughout the movement. Start with lighter weights and gradually increase the resistance as you become more comfortable with the exercise. Incorporate bent-over rows into your back workout routine to improve your strength and posture.

MethodsDetails
Step 1Get into the starting position with knees slightly bent and back straight.
Step 2Drive your elbows up and back, squeezing your shoulder blades together.
Step 3Lower the dumbbells back to the starting position, fully extending your arms.
bent-over row
back muscles
compound exercise