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Bent-Over Row
From: FM 7-22 October 2012
Purpose: This exercise strengthens the shoulders, upper back, and biceps muscles (Figure 9-42).
Starting Position: Forward leaning stance with the arms hanging straight in front of the legs and the hands holding the kettlebells using a neutral grip (palms facing inward).
Cadence: SLOW
  1. Bend the elbows, raising the kettlebells to the chest.
  2. Return to the starting position.
  3. Repeat count 1.
  4. Return to the starting position.

Figure 9-42. Bent-over row
Check Points:
  • On counts 2 and 4 the elbows straighten but do not lock.
  • To prevent the trunk from sagging, tighten the abdominal muscles while in the starting position and hold this contraction throughout the exercise.
Precaution: N/A
Movement to Station 8: Laterals (right). Refer to Chapter 10, Endurance and Mobility Activities, Figure 10-5.

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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