The bent-over row is an imperfect exercise. Sure, it helps build upper-body strength. But the position—bent over at the hips, rowing dumbbells or a barbell—is easy to botch. Round the spine or drop the chest, and the lower back can take on a lot of pressure. If the weight is heavy, the torso might bounce, creating momentum and stealing some muscle-building potential. This hybrid move fixes these—and then some.
The Best Full-Body Barbell Workout You’re Not Doing
Read article
It starts with a bird-dog—a classic for glute activation and trunk control. From hands and knees, reach one arm forward and the opposite leg back behind you. For the bird-dog heavy row, do the same thing but this time on a flat bench, holding a hefty dumbbell in the elevated hand. “By adding the row, you get a huge anti-rotational component. It forces engagement in the trunk muscles and glutes to secure stability,” says trainer Vernon Griffith, owner of Virginia High Performance in Virginia Beach. Pick a weight that’s 70 to 80 percent of your typical dumbbell row. Get in bird-dog position, the weight resting on the bench below chest. Tuck chin, keep back flat, engage core, squeeze glutes, then slowly draw elbow up along rib cage. Aim for three or four sets of six to eight reps per set. Do all reps on one side, then switch sides.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
The bent-over row is an imperfect exercise. Sure, it helps build upper-body strength. But the position—bent over at the hips, rowing dumbbells or a barbell—is easy to botch. Round the spine or drop the chest, and the lower back can take on a lot of pressure. If the weight is heavy, the torso might bounce, creating momentum and stealing some muscle-building potential. This hybrid move fixes these—and then some.
The Best Full-Body Barbell Workout You’re Not Doing
Read article
It starts with a bird-dog—a classic for glute activation and trunk control. From hands and knees, reach one arm forward and the opposite leg back behind you. For the bird-dog heavy row, do the same thing but this time on a flat bench, holding a hefty dumbbell in the elevated hand. “By adding the row, you get a huge anti-rotational component. It forces engagement in the trunk muscles and glutes to secure stability,” says trainer Vernon Griffith, owner of Virginia High Performance in Virginia Beach.
The Best Full-Body Barbell Workout You’re Not Doing
Read article
The Best Full-Body Barbell Workout You’re Not Doing
Pick a weight that’s 70 to 80 percent of your typical dumbbell row. Get in bird-dog position, the weight resting on the bench below chest. Tuck chin, keep back flat, engage core, squeeze glutes, then slowly draw elbow up along rib cage. Aim for three or four sets of six to eight reps per set. Do all reps on one side, then switch sides.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More News
The Best Mindfulness Apps for 2023, According to Experts
Work on That Core With The Vinsguir Ab Roller in Your Home
Fuel Up For Your Workouts With Core Power Protein Shakes
Best Testosterone Booster: Top 5 Supplements For Men of 2023
Best Green Powders of 2023 to Boost Your Health
Fortify Your Body With The Optimum Nutrition Multivitamin
All Stories
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
More Videos
The MJ5: Tony Hawk on His Favorite Gear, Why He Always Carries His Board, and More
Here's the Difference Between Bourbon and Whiskey
Young Guns and a Supercharged Catamaran: U.S. SailGP Team Takes on New York City
