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Bent-Over Row Exercise

  • Bending at the hips, place your right hand and right knee on a bench or chair.
  • Holding a dumbbell in your left hand let that arm hang straight down with your palm facing in.
  • Slowly pull the dumbbell up toward your chest, keeping your elbow and arm close by your side.
  • Hold for a second, then slowly lower. Repeat with your right arm.

A variation of this exercise can be performed using a barbell, by bending forward and pulling the barbell towards the chest. Another variation would be doing the motion with straight arms in a semi-lock out position to decrease the leverage and isolate the latssimus dorsi more.

Bent Over Circular Rows

...for mid back, biceps, chest, upper back

Stand with feet shoulder width apart and knees slightly bent. Holding a 5 to 8 pound dumbbell in each hand, bend forward so upper body is parallel to the fllor and hands and weights are extended toward the floor. Keeping weights parallel to one another, slowly begin to circle them over to the left, up and in toward your chest, over to the right, and down. Repeat the circle to the right; that's 1 rep. Do 3 sets of 10 to 12 reps.

Training tip: Keep your abs engaged to hold yourself steady throughout the circles.

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