Bent Over Row at Home

Bent over rowsThis test 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 Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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