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Bent Over Row Exercise

Back Strengthening Exercises Video Series

The bent over row exercise is the first in the back strengthening exercises video series. The video demonstrates this workout using resistance bands.

You can also use dumbbell weights for this particular exercise.

You would just hold a light weight in each hand with the palms facing behind you.

Other than a different piece of equipment, the below instructions will work for the dumbbell weights as well.

This back strengthening exercise focuses primarily on the upper back.  The latissimus dorsi muscles, or your lats, are the main muscles targeted for this back strengthening exercise.

Additional muscles that are engaged during this workout include the trapezius and the rhomboid muscles. These are located between and across your shoulders.

Additionally your biceps and Erector Spinae. The biceps are the large muscles on the front of your upper arms. You know the ones you see really stand out when flexing your arms.

The Erector Spinae is a group of 8 muscles that are responsible for keeping your back aligned.

To see all the back strengthening exercises in the series, just use the next/previous buttons located below the video on each page.

This workout is just one in a series of many back exerices.

Exercise #1 - Bent Over Row

For this bent over row, you can row back with both hands at one time using a resistance band or dumbbell weights. You can also perform this doing just one side at a time by either standing or supporting yourself on a bench.

Using a bench can provide additional support to your back. Just place the opposite knee and hand on a bench for support and row up with the other hand.

The below instructions are for using a resistance band. If you use dumbbell weights, you can still follow these instructions and modify them for using weights.
  1. Holding the resistance bands in your hand, step on the band with your feet in a wide stance.

    You want to make sure you take up as much slack in the bands for this to be effective.
  2. Hold your arms out slightly more than shoulder width apart to your side with palms facing you.
  3. Row up with the bands until elbow are behind you making sure to keep your head up.
  4. Squeeze the muscles at the top of the row.
  5. Exhale as you row up and inhale as you come back to the starting position.
  6. Repeat this for several repititions and do 2 - 3 sets.
You can also do this as a reverse row. Simply face your palms up and follow the above steps.

Watch the video below to ensure you are doing the this move correctly. This video uses resistance bands but you can use dumbbell weights.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the bent over row exercise on youtube.


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Additional Articles

Dumbbell Exercises
Using dumbbell weights can help strengthen those muscles by adding that extra resistance. Learn more about these types of exercises and the benefits of using bands.

Back Stretching Exercises
Back stretches are a great way to keep your back strong and help alleviate pain. So after a good workout on your back, don't forget to stretch those muscles.

Benefits of Exercise
Exercising not only tones muscles and helps you lose weight, but there are many health benefits as well. Check out this article to find out all the benefits of exercise.




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