BENT-OVER ROW

Squeeze dem shoulder bladessssss yoooo

1. Start by standing with feet hip-width apart.

2. Slightly bend your hips, *making sure your back is still "straight" and not hunching over. (Your knees should also slightly bend.)

3. Your hands should be shoulder-width apart.

4. Now drive your arms back! *Make sure you're bringing your arms "upward" and directly against gravity. Very important! (Do not let the bar touch your chest.)

5. You should feel the "squeeze" in your back here. This is working your Lats primarily, as well as other muscles in your back and arms (Scroll down to learn more!).

Tips

*Make sure your hips are slightly "bent-over" and your back is "straight"!

*When you bring your arms back, they should be moving "upward" against gravity. This is important because gravity acts as resistance/weight in this exercise.

*You should be feeling this exercise in your back and arms mostly.

If you've never heard of it, the Bent-Over Row is the type of Row that can be done standing up with weight. Because you're pulling the weight up against gravity, it's important that your hips are "bent-over" in this exercise!

The Bent-Over Row primarily targets the muscles in your back. As you drive your arms back and squeeze your shoulder blades, the giant muscle in your back, called LATISSIMUS DORSI (or "Lats") contracts. As you bend your elbows, your prime elbow flexor, called BRACHIALIS, also contracts.

Alongside your LATISSIMUS DORSI muscle, you have your POSTERIOR DELTOID and TERES MAJOR muscles contracting. When you "squeeze" your shoulder blades together, a muscle on your shoulders blades called RHOMBOIDS, also contracts.