Bent over rows are a terrific way to work the shoulder, back, and leg muscle groups. Learn how to perform bent over rows properly from a professional trainer in this workout video.
Stand with feet square
Bend knees
Power elbows upward
Drive heels into ground
Michael Rosengart is a professional fitness trainer in Santa Monica, California.
Off-season training for football: Bent-over rows. [PH] Jonesey's is going to show us bent-over rows, and this is the third exercise in our first super set. So this is going to follow the alternating deadlifts and then the alternating dumbbell presses. So what we want to do is we want to use the dumbbells. We're going to stand with feet hip width apart for a good power base, and Jonesey's going to pull both hands up at the same time working wide, focusing on squeezing his shoulder blades together, pushing the legs, the heels specifically, into the ground each time. Feel that you're also contracting your abdominals for support underneath so that will support your lower back as you're working, and we're going to work this for 3 sets of 10 as well to follow up with the other two exercises. Here is another angle, and I like to mention right now that for overall stress on the body, we like you to work both arms at the same time in this exercise and then progress to an alternating one arm at a time, okay. After you've done the first set with both arms or you've done your first workout with both arms, then you could progress doing one arm at a time, still focusing on pushing down into the ground with both legs as a power base as you pull the one arm up. And that's when we conclude the first super set that we do. In the super set, what you like to do is do a set of each one of those three exercises congruently together then take a break and come back for another one. You want to take a break as if you were taking a break on the football field, as if you had to go back to your huddle or something like that before going back to the next one. So, remember the three exercises: The deadlift, the suitcase alternating deadlift, then the dumbbell press alternating, and then the bent-over rows, and then break, and then come back for another set.
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