Bent-Over Row

STRENGTH TRAINING CIRCUIT, STATION 7: BENT-OVER ROW

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

Count:

  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.

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