Essential Exercises

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.