Bent-over row

19 Aug 2009
Bent-over row

One of the original big-muscle moves, this recruits the back, glutes and legs to stabilise the body.

  • Stand with your feet shoulder-width apart.
  • Bend your knees and lean forward at the hips, not the waist.
  • Your back should be straight and your neck in line with your spine.
  • Grip the bar just wider than shoulder-width apart.
  • Let the bar hang straight down at around knee level.
  • Retract your shoulder blades and tense your core muscles to stabilise your body.
  • Squeeze your shoulder blades together and pull the bar into your sternum.
  • Lower the barbell slowly to the start.
  • Hold your torso steady throughout the move.
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