Bent Over Row with Weight

Free Weights


This exercise targets the muscles of the arm, shoulder and mid-back to help improve upper body strength and posture.

Set up

Begin standing with your feet hip-width apart. Hold a weight in each hand. You arms should be realxed at your sides, with palms facing your thighs.


Bend forward at the waist, hinging at the hips, keeping your back straight and core engaged. Allow your arms to hang down towards the floor. Bring your shoulder blades down and back. When you’re ready, pull the weights towards your chest by bending your elbow and squeezing your shoulder blades back behind you. Keep your elbows close to your sides. Then, lower the weight back to the starting position and repeat.


  • Do not round your flex your spine – it should remain neutral or straight.
  • Make sure you’re not elevating your shoulders up towards your ears. Your shoulder blades should remain down and back so that your chest is open.
  • You should not feel any pain in your back. If you feel any discomfort, bring your torso slightly more upright.
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