Bent Over Row

Our exercise of the week strengthens multiple parts of the body;  not only does it work your back, shoulders and arms it also builds core stability.  Using good form, the bent over row can really target your lats and help you make gains in the swimming pool.

How to perform the bent over row

  • Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing each other.
  • Push your hips back and soften your knees to lean your torso forward with your weight in your heels.
  • Let the weights hang straight down
  • Engage your core and think about keeping your back completely flat.
  • Squeeze your shoulder blades together and then pull through your arms to raise the dumbbells up toward your ribcage. Pause at the top of the movement.
  • Keep your core and spine stable as you reverse the motion, extending your arms to lower the dumbbells so that they hang by your knees.

Things to remember whilst performing this exercise

  • Maintain a flat back – but only lean forward as far as your flexibility allows.  The aim is to be as stable as possible at all times.
  • Keep your hips back and squeeze your core.
  • Lead with your lats by squeezing your shoulder blades together, that way you work your back muscles.


Simply increase the weight of the dumb bells once the weights you are using becomes too easy.

Benefits of the bent over row

  • Builds muscle strength
  • Builds core strength
  • Improves balance & coordination
  • Improves body alignment
  • Reduces the risk of injury
  • Improves flexibility
  • Relieves stress
  • Can help improve athletic performance, especially your swim
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