Bent Over Rows

Exercise Tips

  • Keep your head up
  • Keep your back flat

Bent Over Rows

This exercise targets your middle back and provides a low cardio benefit.

Muscle Group

Rhomboids (Middle Back), Latissimus Dorsi (Lats)


1 Day a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Latissimus Dorsi (Lats)

Equipment: Kettlebells

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Kettlebell Back

Starting Position: Stand with your feet slightly wider than shoulder width apart, toes pointing forward. Hold a kettlebell by the handle in each hand with an overhand grip, hanging your arms straight down at your sides. Bend forward slightly so your back is at a 45 degree angle to the floor, pushing your backside towards the wall behind you. Your hands will be just past your knees.

  1. 1 Exhaling, slowly lift your elbows straight back, keeping them close to your body, bringing the kettlebells by your outer thighs. Pinch your shoulder blades together the entire time.
  2. 2 Inhale and slowly return to starting position, arms outstretched.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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