best back exercises

Move of the Day – How to Do A Bent Over Row

Bent-Over Rows

The key to perfect posture and a strong, healthy upper back!!
Do you work at a desk? Do you slump over your computer all day? Are you addicted to texting and social media?

If you answered “yes” to any of these questions, then you NEED to add these rows into your life. 

There are many variations of the “row,” but in general, one of our favorites is this bent-over variation with 2 dumbbells (or 1 barbell). 
Bent-over rows target the upper back and between the shoulder blades, hitting the middle & lower traps, rhomboids, lats, teres major, posterior delts, infraspinatus and teres minor muscles. 
how to bent over row
how to bent over row how to bent over row
how to bent over row


Bend your knees slightly, sit your hips back and keep your abs engaged throughout to protect your lower back. Your gaze should be on the floor in front of you slightly. 
Use a shoulder-width grip and keep your elbows in line with your torso (doing so targets the lats a bit more). You could also alternatively let the elbows abduct a tiny bit (move slightly outward, no more than 60 degrees) to target more of the upper back. 
Keeping everything stable, exhale as you lift the dumbbells (or barbell) to your chest (with elbows lifted above your back), then SLOWLY lower back down until the arms are fully extended. Inhale on the way down, using your muscles to control the movement, not momentum or gravity. 
Your erector spinae, hamstrings, gluteus, adductor magnus and abdominal muscles will work as neutralizers to keep your hips and trunk stable.  
 how to bent over row


This exercise is not recommended for people with lower back problems. Seated rows or low pulley rows are probably better. 
If you feel any pain/discomfort when doing bent-over exercises, immediately stop and consult a trainer for a modification or alternative exercise.
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