Bent-over rows recruit several muscle groups including chest, triceps, and upper and mid-back. The key to this movement is a flat back and a slow controlled movement forward and backward.
- Lean forward, bend at the knees and push your hips back until you have a flat back with most of the weight between the balls of your feet and your heels.
- Straighten your arms in front of you towards the floor.
- Pull the dumbbells straight back to your chest, keeping your elbows tight to the chest wall, and finishing with your shoulder blades coming together in the back.
- Avoid arching your back by engageing your abs and slightly tucking your tailbone down.
- Return the weights back to the starting position to complete one rep.
- Complete two to three sets of 10 to 12 reps
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