How to Perform a Split Stance Bent Over Row

bench supported Bent over Row

dumbbell

The bench supported row is a good pulling exercise for beginners because there is less strain on your erector spinae as well as your low back muscles. There are a few ways to do a supported row but for this demonstration we are showing a single arm dumbbell row.

how to perform a bench supported Bent Over Row

To set up for this exercise start with a flat bench and a dumbbell on the ground. For explanation purposes we will be showing the left arm/back doing the exercise. Body positioning will be the following: right arm flat on bench with right knee also on bench. Your back is in neutral with head and neck following. Pinch your shoulder blades together and your butt can be pushed out slightly. Your left leg is extended on the ground but should have a small bend at the knee. Grab the dumbbell with a neutral grip and pull upwards. Your chest should remain pointing down towards the bench and your elbow/ arm should be grazing past your ribs. Lower the dumbbell back down.