Monday, October 26, 2009


Today a friend asked for a good back exercise and I introduced to her one that I am particularly fond of: The Bent Row.

It's easy to do, and you can do it both at home or in the gym. All you need are 2 free weights of the same heaviness or a bar bell.

Today, I used free weights of 10 pounds each. It's less than what I normally use, but this is a good start for small-framed females who are just starting to work out. (You have to assess how much weight you can handle. But please be honest with yourself. If you go too heavy, especially in the beginning, you might risk injury.)

Step 1: Stand with your feet shoulder width apart.

Step 2: Pick up the weights (or bar bell) with your hands. Keep your back straight and bend your legs. Lower your upper body forward, at the hips and not the waist. Your arms in the front and straight down.


Step 3: Keep your forearms straight and bend elbows at a 90 degree angle. Keep your elbows close to the body. Stop bending when your elbows have hit the same line in your back.


Want a good tip? Keep your head up and maintain looking forward throughout entire exercise. Also, keep your torso steady.

Do 3-4 sets of 12-16 reps each.

Why a better back? Because you want to strengthen the core so you can stand taller, improve posture and look strong and confident. There are many ways to achieve this but hopefully the Bent Row exercise helps.


  1. Thanks for posting! Any good shoulder workouts?

  2. Shoulders are my favorite part! Will be posting some soon.

  3. its great to see you. I see that you like to keep in shape. same here!!!!
    all the best and take care


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