Fitness Friday #24 :: Work that Back!

Fitness Friday3
This week’s Fitness Friday exercise focuses on the back.  Bent over rows are the perfect exercise to work your middle back.  Today I’ll show you two versions of the same exercise that work the traps, rhomboids, and lats.  If you aren’t sure where these parts are on your back, see the diagrams below.

This exercise can be performed with weights or if you are at home and have no weights, try it with soup cans.

Regular Grip Bent Over Row
1.  Stand with your legs about shoulder-width apart, hold a dumbbell in each hand with your palm facing your thigh.
2.  Bend over, keeping the back straight and at about a 45 degree angle.
3.  Keeping the core tight, lift the weights up, no higher than shoulder height.

Three sets of 10 reps should be a good challenge.

~Legs stay still and in a bent position for the duration of the exercise.  (Don’t move up and down.)
~Stay in a bent over position for the duration of the exercise.

Bent Over Row - Position 1Bent Over Row - Position 2

Pin It

Reverse Grip Bent Over Row
Follow the same steps but hold the dumbbells with your palms facing away from your thigh.

Reverse Grip Bent Over Row - Position 1Reverse Grip Bent Over Row - Position 2

Pin It

The video shows both versions.

Pin It

One Comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.