The Move: Bent Over Row
Strengthening the back is important for balance, posture and strength. A movement like the bent over row is also very effective because it mimics picking something up while bent over and bringing it towards the body. I think I do that particular movement in my life several times a day.
Muscles Worked: Back (specifically Latissimus Dorsi)
How to:
- Start holding a bar with overhand grip
- Bend your knees slightly lean over with a flat back and abs pulled in tight (this protects and supports the lower back)
- Slowly pull the bar up towards your bellybutton with elbows staying in close to the ribs
- Squeeze the shoulder blades together and then lower the bar back into starting position
Trainer Tips:
- While doing this move, picture squeezing a pencil in between your shoulder blades the entire set…this will help your shoulders to stay back and not hunched over
- If your lower back starts to hurt, focus on pulling the abs in tight to take the pressure off
Make ‘em Harder: You can do this move on a BOSU ball or with dumbbells. Also, the heavier the weight, the harder they will be.
Have fun rowing!
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