Zak Sztor Personal Trainer & Nutritionist
Personal Trainer Randwick Exercise Of The Week “Bent over Row”
Personal Trainer Randwick: Each week a new exercise will be displayed on my website, including important information such as the benefits, muscles worked and considerations.
This is quite an advanced exercise, which I did, and Fitness First Randwick. It’s a great exercise for building muscle and strength through your back.
- Sports performance
- Strength training
- Functional movement
- Promotes anaerobic environment
- Burns Fat
- Builds muscle
The Muscles Used While Doing The Bent over Row
- Latissimus dorsi
- Deltoids Rear
- Trapezuis, Rhomboids
How To Preform The Bent over Row Properly
Step 1:Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.
Step 2:Make sure that you keep your head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Step 3:Now, while keeping the torso stationary, breathe out and lift the barbell to you.
Step 4:Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
Step 5:Then inhale and slowly lower the barbell back to the starting position.
The Correct Number Of Sets In the Gym
Muscular Endurance: Keep your repetitions greater than 12
Muscle Size (Hypertrophy): Keep the number of reps per set in the 6 – 12 range.
Strength and Power: Keep your repetitions less than 6 with each set.
Check out HERE for more exercises.
Key Nutritional Points To Remember Post Workout
- Drinking at least 500 mis of water
- Eating post workout is one of the most important things you can do after you have exercised, and here is why…Soon as you have finished your workout, with your personal trainer, or group fitness class it prime time for your muscles to build and to replenish your energy stores. The more muscle you have, the more calories your body will burn, even when you are resting. This should help your weight loss efforts. Think about having my post workout Healthy Breakfast Smoothie.
If you enjoyed this workout and need a new one check out Workouts.