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Bent-Over Row

A Move That Might Help You Look 10 Pounds Thinner

If you're looking to tone up and stand taller, try the bent-over row! It is said that ditching the slouch can make you look up to 10 pounds thinner. Not only does this move strengthen your back to improve posture, but it helps shape your shoulders too. While you can do this move using a workout bench or chair, all you need is a set of dumbbells for the version below!

Here's how to do it:

  1. With a pair of dumbbells and your feet hip-width distance apart, bend at the waist. Keep your back parallel to the floor with a neutral spine — not rounded.
  2. With a slight bend in your knees, hold your arms and the dumbbells extended out in front of you.
  3. Engage your abs and squeeze your shoulder blades together as you bring the weights to your torso. Be sure to keep your elbows in and pointed upward.
  4. Slowly lower the weights back to the starting position to complete one rep. Do three sets of 12 reps.
Image Source: POPSUGAR Photography
tyciol tyciol 6 years
Um, triceps? Probably not... The long head of the tricep does aid in elbow extension but I doubt it's a prime mover here. As for elbow extension, that only occurs if you row with the hand further away from the shoulder joint than the elbow. If it is below or closer (as people often do to make it easier, and well, row) the elbow extensors (triceps) won't be working too hard.
GlowingMoon GlowingMoon 9 years
I ♥ this exercise, too. It's great for my upper back.
melizzle melizzle 9 years
I do this one! It's great!
Linda-McP Linda-McP 9 years
Keep those arm exercises coming, Fit. Thanks!
gumdrops334 gumdrops334 9 years
I wouldn't do this in my fitness room if there were any guys in there. They'd all see my butt. And the walls are all mirrors so u can't hide anything.
rumpel2 rumpel2 9 years
i do these...so effective!! they workout ur abs too cos u hv to keep them sucked in[:)] p.s. i thought these were called 1-arm dumbbell row and bent over row is the one done with a barbell while standin
aimeeb aimeeb 9 years
I do these at the gym every time! :)
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