How do I perform a bent-over back row?

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Wendy Batts
Fitness
When performing a bent-over dumbbell row, stand with your feet pointed straight ahead and shoulder-width apart.  Bend at your waist until your chest is at a 45 degree angle to the ground.  With a dumbbell in each hand, extend your arms and let them hang in front of your body. Slowly bring your elbows back by bringing your thumbs toward your armpits and squeezing your shoulder blades together. Be sure not to shrug your shoulders or extend head your forward. Hold for 2 seconds and return to the start position. Repeat for the desired number of repetitions.
 

Start

1.  Stand with your feet pointed straight ahead and draw in your navel. 

2.  Bend at your waist until your chest is at a 45 degree angle to the ground. 

3.  Extend your arms and let them hang in front of your body with a dumbbell in each hand. 

Movement

4.  Row the dumbbells, bringing your thumbs up toward your armpits. 

5.  Contract your shoulder blades together and be careful not to arch your back.  Return the dumbbells to the starting position and repeat.



A bent-over back row is performed with a barbell or dumbells. Start by leaning foward from your hips and position yourself so that your trunk is parallel to the ground. Keep your knees bent and butt fully extended so that your back should is positioned in a natural lordotic curve.  Your head and neck should be in a neutral position looking 4-5 inches foward. Draw in your naval (core)and contract your glutes. Start with your arms fully extended, pull the barbell toward your belly button keeping your elbows close to your sides. Squeeze your shoulder bladed together for a second then extend your arms and slowly lower the bar toward the floor. Keep the core contracted during the entire exercise.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.