Bent-Over Row - Step by Step Guide to Performing Bent Over Row Workout

Workout Time: 30 Seconds

STEP 1: Stand with your feet shoulder-width apart, holding the weights just outside your hips. Draw your belly button back towards your spine, so your inner abdominal wall stabilizes your back. Keep knees slightly bent and bend forwards from the hips, with your abs tight and back straight. Hold the weights with straight arms, palms facing your body.

Tip: When learning any new exercise, begin with as little weight as possible. This is particularly important on this exercise, where you may suffer soreness in your lower back. In the first week, do this exercise with a broomstick, and only progress to a weighted bar when you've mastered the technique and have established that your body can deal with the lighter weights.

STEP 2: Breathing out, pull the weights up to waist level, imagining your arms are being lifted upwards and backwards by the elbows. Keep elbows pointed back- don't move them out to the sides. Finish the movement by squeezing your shoulder blades together. Hold for 2 seconds, then breathe in as you return to the start position.