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  • Latissimus Dorse
  • Teres Major
  • Upper and lower Trapezius
  • Rhomboids
  • Biceps
  • Rear Deltoids


  • Psoas Major
  • Erector Spinae
  • Hamstrings

Exercises working similar muscle groups

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Personal Training Eastern Suburbs

Bent Over Rows

Bent Over Rows are an intermediate exercise that strengthens the muscles of the lower and upper back as well as the rear shoulder muscles. The movement helps prevent rounded upper back posture and should be used in any program that contains movements such as push ups or bench press. If you have lower back pain you may need to return to band pulls and a core strengthening program before returning to this movement

Functional Benefit

Bent Over Rows use the same muscle groups as a standard seated row but with the functional benefit of also challenging the hamstrings and supporting muscles of the lower back. Bent Over Rows are an intermediate exercise that builds the strength and coordination required in order to progress to movements like Deadlift, Kettlebell Swings and Powercleans

Technique Tips - Bent Over Rows

Keep lower back in neutral (non rounded) position

Keep Weights within 1-2 inches of the shins

Draw shoulder blades back throughout the movement

Weight Recommendations for Barbell and Dumbell Bent Over Rows (Kg's)
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Personal Training Locations -

Coogee, Maroubra, Rushcutter's Bay, Queens Park, Centennial Park, Bronte 

Phone: 0401 396 722 

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