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Muscle Move of the Month: The Bent-Over Row

By Kate Kane-Joyce

(Before beginning any exercise or diet program, please be sure to consult with your physician.)

Select a barbell or dumbbells of a moderate weight. Place your feet in a base position, shoulder-width apart, with a soft, slightly bent knee. Keeping your hips lined up with your heels, hold the barbell or dumbbells over-hand, in front of you, with your arms straight and bend forward from the waist to a 45degree angle. Your lower back should remain flat or slightly arched.

Bend your elbows and pull the weight in towards your navel. Strive to feel your back muscles initiate the pull; allow the arms to follow. Pinch your shoulder blades together at the end of the pull. As you lower the weight, keep a slight bend in the elbow, and repeat. Two sets of ten is sufficient for beginners.


  • The upper body does not move out of position until the end of the set. Try not to "rock" as you lift.
  • Concentrate on keeping your weight in your heels.
  • Eyes forward, and check your position in a mirror whenever possible.


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