Most Effective Exercises – Bent Over Row
Experts say there is no magic to exercise You get out of it what you put in. That doesn’t mean you have to work out for hours each day. It just means you need to work smart.
That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively.
So what are the best exercises? We posed this question to four fitness experts and compiled a list of their favourites.
Bent-over Row
Talk about bang for the buck: This exercise works all the major muscles of the upper back, as well as the biceps.
Here’s how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. (If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.) Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position. (Beginners should perform the move without weights.)
Roberto Garcia (Health and Fitness Specialist)
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Something to always keep in mind while doing the bent over row is to feel mind muscle connection. One big error that some people make is using momentum to drive the lift or they’ll employ primarily the biceps to raise the weight. However if you want maximum benefits from bent over rows, you should be employing the back muscles that they are specially intended to work, in other words, feel the association with your lat muscles to obtain the most from this exercise! I hope these tips help.