"Bent-over rows work your triceps, traps, lats, shoulders, rotator cuffs, and several key muscles along your back," said NSCA-certified personal trainer John Fawkes. While you might really feel this in your shoulders and triceps, it's those important back muscles that help support and align your spine for better posture, he told POPSUGAR.
- Start standing with your feet hip-width apart, holding a dumbbell in each hand and resting them on your thighs. Your palms should be facing toward your body.
- Pull your core toward your spine as you shift your hips backward, like you were going to sit in a chair. Bend your knees slightly, keeping them behind your toes. Be sure not to round your back.
- Slowly extend your arms until they're straight. Hold the dumbbells directly below your shoulders without allowing them to drag you forward or hunch your back.
- Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
- Slowly lower the weights back to the starting position, continuing to keep your core pulled in.
- This completes one rep.
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