Bent-Over Row
Works upper back and biceps
Grab the dumbbells and stand with your feet shoulder-width apart, knees slightly bent. With your arms at your sides, bend over from the hips until your back is almost parallel to the floor.
Bent-over row
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Bent-over Row for Women
Want more definition in your back? Include this bent-over row for women in your weight lifting routine for a sculpted back you'll be proud to show off.
Step 1
Assume starting position as shown.
The bent-over row uses the lats to actually move the weight while the deadlift uses the lats to help support the weight. Since the lats are already fatigued from the rowing, they will be forced to work far harder when you do the deadlifts.
Bent-Over Rows on One Leg
Bend torso parallel to floor, back flat and weights straight down. Extend one leg and prop toe on the ball and bend elbows, squeezing the back to pull weights up to torso level.
Barbell Bent-over Row
Lever Bent-over Row
See other Erector Spinae exercises. Also see other Split Program Design Flaws.
45 Degree Bent-over Row
Firms and strengthens the muscles at the sides and middle of your back, back of the shoulders, and biceps.
Equipment
A pair of dumbbells.
2. Two-arm bent-over row
An effective move for strengthening the upper back muscles and shoulders, this exercise can also target your core muscles if you concentrate on pulling your belly button up to your spine throughout each set.
Exercise VI: Bent-Over Row
Intervals: 7-9
Hold a barbell at hip level and, keeping your lower back in its natural arch, lower your torso until it's about 45 degrees to the floor.
Bent-over row with resistance tubing
Seated row with resistance tubing
Standing hip abduction with resistance tubing
Hip abduction walk with resistance tubing
Squat with resistance tubing
Hamstring curl with resistance tubing
Modified push-up ...
Let me give you an example using a bent-over row. The lifting or shortening action is the concentric phase; the lowering or lengthening action is the eccentric phase.
In other words, instead of doing three sets of the bench press and then moving on to the bent-over row, do the exercises back-to-back. In other words, do a set of bench presses, wait a minute, and then do a set of the bent-over row.
Upper body: Bicep curls, tricep extension, shoulder press, bench press, and bent-over row.
Kettlebell Snatch
Kettlebell Bent-over Row
Kettlebell Military Press
Kettlebell Squat
Kettlebell Turkish Get-up
Kettlebell Windmill
Kettlebell Clean ...
Weight/Muscle Gain Importance: Along with bent-over rows, pull-ups should be a focus of your back training.
L
A
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bench press (a barbell is much better than dumbells as you can use the power rack rails to easily adjust your range of motion), squats, deadlifts, barbell and dumbell curls, barbell shoulder press, dips, close grip bench, pushdowns, bent-over rows, ...
 See also: Strength, Exercise, Fitness, Squat, Personal trainer
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