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.

January 23, 2018January 5, 2022

By garabedian matt Tagged as anti-extension anti-rotation one-arm dumbbell row posterior chain renegade row

Why You Should Renegade Row | Hybrid Movement

Renegade Row

The Renegade Row is unique to the series of bent-over rows. This back exercise is just as much of an anti-rotation exercise and will require much more trunk stability prior to attempting this progression. The Renegade row is performed in a push-up position which engages the entire body and will develop greater stabilization in the hips and shoulders in addition to strengthening the upper back.

how to perform a Renegade Row

To begin the exercise, curl your toes under, lock your knees, and push up to the top of the push-up position. Grip the dumbbells and form a straight line from ear to ankle. Begin by pulling one dumbbell to your rib cage, lower back down while actively resisting rotation in the hips. Repeat on the other side. Make sure to keep your hips and shoulders square and pointing towards the ground. Engage your glutes and core for the duration of the exercise. This motion can be repeated for the entire set amount or can be alternated. If you cannot maintain stability end the exercise.