Wondering how to do bent-over rows? First things first, the form should be a priority when lifting any weights. One wrong/rushed/mindless move and you put yourself at risk of injury.
Having said that, weight lifting done correctly is one of the best ways to build lean muscle. The more muscle you gain, the more calories you burn— research says 120 calories a day for every three extra pounds of muscle. Impressive.
So get lifting—the right way.
WH‘s Strength Coach, Joslyn Thompson Rule, is on hand every month to teach you how to properly perform some of the most popular exercises and correct common mistakes. As well as her role as Strength Coach, she’s a Nike Master Trainer, CrossFit Coach, and sports therapist – so she’ll teach you how to nail your technique. Who better to learn from than one of the best trainers in the world?
Fancy working your arms, back and shoulders using just a simple move, a barbell, and correct form? Watch the above video to check how to do bent-over rows properly and make sure you’re doing it right.
HOW TO DO BENT OVER ROWS
1. Grab a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
2. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor.
3. From here row the weight upwards into the lower part of your chest.
4. Pause and return under control to the start position.
Top tip: Keep your shoulder blades back to avoid slouching, which puts undue stress on the lower back.