The bent over row is an excellent exercise for training the upper and lower body while promoting spine stability.
However, this exercise is an easy one to cheat if your form isn’t dialed in.
Things like being too upright, moving too quickly, and letting your shoulders and neck tense up can get in the way of your gains.
That’s why we are breaking it down for you, Training Tip Tuesday style!
How to Fix Your Bent Over Row
First up, grab a pair of dumbbells at a moderate weight.
Now, stand with your feet hip-width apart and bend your knees slightly.
Next, brace your core hinge from your hips (like a deadlift) until you are almost parallel to the floor. This ensures you get the most out of your weight load by working against gravity!
Hold one weight in each hand, letting your arms fall straight toward the ground.
Then, row the weight by pulling your fists toward your hips NOT the ceiling. This optimizes your lat and back engagement.
Finally, move through your reps with control. We want to train stability throughout this lift. Moving slowly gives you enough time to focus on core engagement and muscle activation to ensure you get the most out of this move!
Be careful as you do this so your lower back doesn’t begin to arch as you fatigue. Prevent this by keeping your core braced and abs engaged.
Check out this form video of Coach Amber to double check your form!
Once you have this move down there are tons of variations like the three-point row, and the bear row.
Want to try this move in a workout? Try this one! It’ll keep your heart rate high and your muscles burning!
Try these blogs for more training tips and workouts: Training Tip Tuesday: How to RKC Plank, How To Stay Consistent: 5 Tips to Keep You On Track, Training Tip Tuesday: Single arm Lat Pulldown
