Bent Over Row Machine

Starting Position

1. Stand on the machine or place your chest on a pad that allows you to lean your upper body forward (depending on the equipment type).

2. Keep your feet shoulder-width apart and slightly bend your knees.

3. While leaning your upper body forward, grab the handles and extend your arms downward to start.

Proper Form

1. Pull the handle towards your body by pulling your elbows back.

2. Squeeze your shoulder blades together and strongly contract your upper and middle back.

3. Maintain the angle of your upper body while engaging your core to keep your lower back still.

4. Slowly extend your arms and return to the starting position.

Breathing Technique

Exhale when pulling the handle, and inhale while extending your arms and turning.