BENT-OVER ROW or DUMBBELL (DB) BENT-OVER ROW

Purpose: Develop muscles of the back.

Starting Position:

  1. Stand with the bar. Keep your head focused straight ahead with a shoulder width grip.
  2. Position your feet hip width apart with a slight bend in your knees.
  3. Keeping your back flat bend over so the bar is positioned just above your knees.

Procedure:

  1. Begin the exercise by pulling the bar in a controlled manner to the lower portion of your chest.
  2. Pause for a count and slowly descend the bar to the start position.
  3. Repeat this process for the required amount of repetitions.

Key Points:

  1. Keep your back flat throughout the entire exercise.
  2. Squeeze your shoulder blades together.
  3. Keep your head focused straight ahead throughout the exercise.
 

     

           

PULLDOWN or PULLDOWN (REVERSE GRIP)

Purpose: Develop muscles of the back.

Starting Position:

  1. Using a pulldown machine take a wide grip on the bar.
  2. Position the bar over the top of your head with your chest out.

Procedure:

  1. Start by pulling the bar in a controlled manner to your chest or behind your head.
  2. Pause for a count and slowly ascend the bar to the start position.
  3. Repeat the process for the required amount of repetitions.

Key Points:

  1. Keep your back flat throughout the entire exercise.
  2. Squeeze your shoulder blades together.
  3. Control the movement using the muscles of your back.
 

Copyright 2010 Gregory A. Werner