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Bent Over Row at Home

Bent over rowsThis exercise is part of the home fitness program, fitness you can do at home with minimal equipment.

Equipment Required: a weight that can be held in your hand, such as a grocery bag.


  1. Stand next to a sturdy bed or another flat surface that will provide a good support.
  2. Place your left hand and left knee onto the flat surface
  3. Hold onto the weight in your right hand.
  4. Slowly bring the object up to the side of your chest, keeping your back straight.
  5. Lower the weight back down to straighten the arm.
  6. Repeat this procedure, concentrating on utilizing your back muscles.
  7. Switch over and do the exercise with your left arm.

Key points to remember


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Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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