Weight Training - Bent Over Kettle Bell Row

Teaching points

• Position yourself with a wide stance, knees bent and hips flexed forwards
  
• Hold the dumbbells with straight arms, at around knee level with the hands just wider than your knees and pronated (palms facing down)
• Keep the back still as you pull the bar in, towards your stomach
  
• Return the weights back to the starting position, maintaining control throughout
• Greater range of movement available than when using bar.

Variations & progressions

• Perform with the hands in a supinated position (palms facing upwards)

Muscles worked

• Rhomboids
  
• Trapezius
  
• Biceps Brachii

Related injuries

• Postural Kyphosis