Bent over row

A compound exercise targeting the upper and mid back whilst also engaging the core for stability.

Every individual has different fitness levels and physical ability, so it is important to ensure you do the correct volume for you. An idea of a way to set up could be 3 sets of 10 reps.

Why do this exercise?
- Strengthens the upper and mid back
- Improves posture
- Supports the spine by strengthening back and core
How to do this exercise:
1. Stand with feet shoulder width apart for a large base of support
2. Soften your knees slightly
3. If you are holding handheld weights then have then comfortably in both hands
4. Push your hips back and lean your torso forwards, ensuring your back stays flat
5. Squeeze your core
6. Pull your arms towards your belly button with your elbows tucked in, close to your body
7. Squeeze your shoulders at the top
8. Slowly lower your arms back to the starting position
Tips to improve:
- Maintain control throughout and move through the exercise slowly
- To make more challenging, increase the weight of the handheld weights
Common mistakes to avoid:
- Don’t have your elbows out, ensure they are tucked in close to your body
- Don’t have your lower back rounded as this will put stress through your spine. The movement should all come from your hips
- Don’t tense up shoulders. Keep these relaxed throughout