All Exercises
Woman performing a bent over row with an AguaForce water weight

Bent Over Row

Strengthens the back and biceps through a horizontal pulling motion while reinforcing a flat-back hip hinge.

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Main Muscles

  • Back

Supporting Muscles

  • Abs
  • Shoulders
  • Arms

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How to perform

  • Stand with feet hip-width apart and hinge forward at the hips, holding an AguaForce weight with both hands, back flat
  • Let the weight hang below your chest with arms extended
  • Pull the weight up toward your lower ribs, driving your elbows back
  • Lower the weight back down with control and repeat

Tips

  • Keep your back flat and core braced throughout
  • Squeeze your shoulder blades together at the top of each row