make the most of your workout - bent rows
When you do something challenging, would you rather do it haphazardly with the potential of having to do it over to be successful, or would you rather do it properly and effectively so you have the satisfaction of knowing you are stronger at the finish line than you were at the beginning? In this series, we will use various strength training exercises to illustrate how to “Make the Most of Your Workout.”To start, let’s focus on Bent Rows.
WHY – Bent Rows target muscles along the back of the shoulder. This is important because these muscles help us stand up straight, sit up with proper posture, and pull objects toward us. If these muscles become weak, our heads drop forward and our upper backs become rounded. Refer to the image to see how these muscles look from the back of the body.
HOW – Generally, Bent Rows are performed in a calf stretch position because this puts the body into an aligned hinge position so the arm can work against gravity.
- With Weights: one or both weights are held with the arm straight toward the floor on the opposite side as the foot in the front.
- With Long Elastic: the front foot stabilizes the elastic against the floor and each hand grips the ends of the elastic.
- With Loop Band: in a half kneel position, the front foot stabilizes the loop band against the floor and the opposite hand grips the loop band.
by Amy Stafford
Panama City Beach, FL
Amy Stafford is the President of Body & Soul® Fitness, Certified Personal Trainer, ACE faculty and ACE Group Fitness Instructor. She is a leader in the fitness industry and is a popular speaker for women's events, retreats, fitness conferences. For information on booking Amy for your event or for an interview please email This email address is being protected from spambots. You need JavaScript enabled to view it.. Amy currently resides in the Panama City Beach, FL area and teaches virtually.Body and Soul® Fitness is an international Christian fitness organization that trains and equips instructors to lead a variety of group fitness programs including choreographed aerobics-style Cardio Strength & Flexibility™, cardio dance style Dance Blast™, free-weights-focused Power Strength™, boot camp style FIT360™ and Longevity FIT360™, and GOLD™ - lower impact programming for participants that are pregnant, have weight challenges, injuries, or other medical conditions. These exercise classes meet in church gyms, community centers, gymnasiums, parking lots, schools, etc. across the United States, Europe, and Africa. In-person and virtual fitness classes are available.
Key words: Christian fitness, women's exercise classes, group fitness, dance aerobics classes, Christian group fitness, Christian fitness app, FitTV, Body & Soul, Body and Soul, fitness instuctor training, low impact exercise
