How to Do Bent Over Rows for Functional Fitness Exercises

The bent over row can be done with a barbell or dumbbells. Done correctly, this exercise works your back safely and thoroughly. It's important to maintain proper form when doing the bent over row to avoid injury. The steps below walk you through proper form and execution of a bent over row using dumbbells.

Difficulty: Moderately Easy

Instructions

1. Bend your knees slightly as you grip the dumbbells in your hands. Lean over slightly, while keeping your chest up and out. Keep your core tight by pulling your abdominal muscles in toward your spine. Your back should remain straight throughout the entire motion.

2. Lead with your elbows as you lift the weights up toward the ceiling. Keep your arms up against your sides and don't let your elbows flare out. Lower the weight back down toward the ground without locking your elbows as you extend your arm.

3. Inhale as you lower the weight and exhale as you pull it back up. The motion of the bent over row should be slow and steady. Keep everything tight as you pull up and as you lower your weights to the ground.

4. Repeat 12 to 15 repetitions. If you aren't exhausted by the last couple of reps, try lifting heavier weight. If you're unable to lift 12 repetitions in your first set, use a lighter weight. Rest for 30 seconds after each set. Do three or four sets.

Tips & Warnings

• If your back hurts when doing this exercise, try bending over a bench with your weight on one knee. You can also lift on one side at a time when using dumbbells.

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