Cardio Exercises, Part 7 (Bent-over Row)

Bent-over row works all the major muscles of the upper back, as well as the biceps or the arms. This exercise makes use of dumbbells or barbell. For a start, always stay on the safe side to avoid stress and strains on your muscles. Don’t use weight that is more than 10% of your body weight.

Here’s how to do bent-over row with good form

Stand with feet shoulder-width apart, then bend knees and flex forward at the hips (Those who have back problems may support their weight by sitting on an incline bench, facing backward). Tilt your pelvis slightly forward, while engaging your abdominal muscles. Extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hand about shoulder-width apart. Flex your elbows, and lift both hands towards the sides of your body. Pause, then slowly lower hands to the starting position.

It is advisable to beginners to do this exercise without dumbbells or barbell. If you’re a beginner and you have other concerns, seek the advice of a fitness trainer. But whether you’re a beginner or somebody who has been doing this exercise for quite sometime, be sure your form is safe and correct. Remember: “Done with good technique, all exercises do what they’re supposed to do.”

Why do you need to do bent-over row exercise?

1. This exercise is the best movement for maximizing overall upper body pulling strength. Bent-over row exercise helps you build a strong back.

2. It improves strength and stamina. The more you lift, the stronger you get.

3. Bent-over row exercise with dumbbells or barbell gives you a wider and thicker back. It works on the entire upper back. It defines shape of your upper back and shoulders.

4. With proper execution, bent-over row also works on the hips and lower back muscles. It can make your lower back strong as well.

5. The more repetitions you make, the faster you can lose weight. Bent-over exercise is also an excellent weight loss exercise.