Primary muscles: Upper back, shoulders
Secondary muscles: Triceps, abs, arms
BENT OVER ROW PRESS INSTRUCTIONS
1. Grab a dumbbell with your right hand, place your left foot forward and your right foot back, bend your left knee and lean your torso forward.
2. Pull the dumbbell toward your waistline, while squeezing your shoulder blades.
3. Push the dumbbell up and fully extend your arm.
4. Slowly lower the weight to the starting position, repeat and switch sides.
PROPER FORM AND BREATHING PATTERN
Keep your shoulders back, maintain your back straight, tighten your core and keep your head up. Inhale as you pull the dumbbell toward the waistline and keep the elbow close to your body. Rotate your torso to the right, face up and exhale as you push the dumbbell up and over your head.
The bent over row press is a compound move that pairs the dumbbell shoulder press with the bent over row. This move targets the shoulders and upper back and, by working one arm at a time, you’re also engaging your core for stability. This exercise also helps to tone and sculpt the arms, increases upper body strength and improves stability and balance.
SETS AND REPS
Choose a heavier set of dumbbells and do 3 sets of 12 to 16 repetitions on each side. For a thorough upper body workout, complete the circuit with concentration curls, dumbbell pullover and tricep dips.
To calculate the number of calories burned doing the bent over row press, enter your weight and the duration of the exercise:
RELATED UPPER BODY EXERCISES
Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Arnold shoulder press
Asymmetrical push up
Elbow squeeze shoulder press
One arm triceps kickback