Bent Over Rows are great for countering any chest movement.  Usually, when you work any muscles in the front of your body, you want to balance it out by working muscles in the back of your body.  This is to prevent dominance of one over the other.  If you’ve ever seen people walking with rounded shoulders, if means that their chest muscles are tight, either from only working them out and not their back or from lack of stretching.  Either way, your back muscles, tendons and ligaments are having to work extra hard just to keep your scapula’s (shoulder blades) in place.  This exercise would be ideal for individuals with a desk job.  Most desk job workers complain of upper back pain but really, what they need to do is just workout and strengthen those muscles.  They usually think seeing a massage therapist is what they need to do but, in actuality, they need to be strengthening the muscles and stretching their necks to decrease the pain.  Repetitive stress workers should be hitting the gym once a day.  Now more than ever companies are starting to realize the benefit of having a gym available to their employees.  Hopefully, with a lot of survey’s and requests from their employees, more companies will jump on this bandwagon.

How To Execute a Bent Over Row

Starting Phase

1. Stand with your feet hip width apart and knees slightly bent.
2. Bend forward from the hips (approximately a 45 degree angle).
3.  Arms are down towards the ground holding free weights.

Execution Phase

1. Start by bringing the shoulder blades together to engage the scapular muscles.
2. Bring the weights up by bending at the elbows.  The row should be wide so keep the elbows flared out.
3. Elbows stop in line with the shoulders with free weights in line with your elbows.  Exhale on the up phase.
4. Lower the weights down slowly to where they started.  Breathe out.

  • Contract your abs and glutes to ensure the core is on to protect your lower back while you are in the bent over position.
  • Keep the up and down phase (movements and breathing) under control to ensure you maintain proper alignment throughout each rep.  There is no benefit to speeding through any exercise.

 Please e-mail me with any questions you may have regarding the squat.