The Bent-Over Row is a free-weight exercise performed throughout a Soldier’s career to improve upper back strength and endurance.
When conducted with free weights, it supports other core exercises like the Deadlift.
It can be varied by changing the equipment or by isolating to just one arm.
Figure 14-13 breaks down the exercise as it would be conducted by an individual Soldier using a variety of approaches:
Starting Position
The starting position for the Bent-Over Row is the Forward Leaning Stance position with arms fully extended down and in front of the body holding the bar with an overhand grip in front of the legs.
Position the arms slightly wider than shoulder width and keep the head in line with the spine.
Movement
From the starting position, pull the weight toward the chest until the upper arms are parallel to the ground.
Elbows should be up and pointing to the rear.
Head and spine position remain in the starting position.
After a brief pause, reverse the movement to return to the down position.
Check Points
● As the weight and repetitions increase, concentrate on preventing the upper back and shoulders from rounding forward.
● Always lift a weight that can be controlled throughout the range of motion.
● Use the same movement with neutral grips for the kettlebell and dumbbell versions.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.