The Bent Over Row Exercise is a great way to strengthen your shoulders, hips, and your upper and lower back.
The Bent Over Row Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Equipment
This exercise requires a pair of dumbbells.
This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form. The last couple of reps should be very difficult, but make sure that you can perform them properly.
If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly.
See How Much Weight Should I Lift? for more information.
Steps
- Start by standing, your knees slightly bent, holding a dumbbell in each hand. Hinge at the hips to lower the dumbbells.
- Pull your shoulder blades towards your spine, and then lift the weights to the sides of your ribcage by driving your elbows towards the sky.
- Slowly lower the weights to the starting position and repeat for the desired number of repetitions.
Initiate the movement with your shoulders, not your arms. Keep your elbows close to your body as they pass your side.
Keep your back flat and your abdominal muscles engaged throughout.
You should feel it working your shoulders and back.
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