Bent Over Bench Row


Soften your knees slightly.

Find your neutral spine position. Engage your hamstrings, butt and core to support you as needed.

Grip the weight strongly with the pinky-finger edge of your hand.

Originate the movement from your shoulder blade, NOT from your hand.

Pull your shoulder back. Keep pulling it back throughout the entire row.

Allow a small gap between your upper arm and your body, about a 45 degree angle.

Pull the weight toward your hip as opposed to your chest.

Stop your elbow movement when your elbow just passes your body. Pause in this position and continue to pull your shoulder back.

Feel the muscles of your upper back working.

As with all shoulder exercises: Keep your shoulder blade on your rib cage (scapular posterior tilt) and keep the ball with the socket.