A Variety Of Bent Over Rows
KEY POINTS
A row should be more of a back exercises than an arm exercise. Move your shoulder blades before you move your arms!
Neutral spine.
Chest nearly parallel to floor.
Engage your hamstrings and butt for support.
Press actively into the bench with your non-working hand.
Grip the weight strongly with the pinky-finger edge of your hand.
Originate the movement from your shoulder blade, NOT from your arm.
Pull your shoulder back! Keep pulling it back throughout the entire row!
Allow a small gap between your upper arm and your body, about a 45 degree angle.
Pull the weight toward your hip as opposed to your chest.
Stop your elbow movement when your elbow just passes your body. Pause in this position and continue to pull your shoulder back. Your upper arm bone should end just about parallel to the floor.
Feel the muscles of your upper back working.
As with all shoulder exercises: Keep the ball with the socket and the shoulder blade snapped onto the rib cage (posterior tilt of the scapula).
Bent Over Bench Row
Bent Over Dumbbell Row
Staggered Stance Single Arm Row
Single Arm Row