FlexBent Over Rows
Muscles worked
- Latissimus Dorsi
- Rhomboid Major
- Trapezius Middle Fibers
- Biceps Brachii
- Posterior Deltoid
- Erector Spinae
- CategoryPull
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternHorizontal Pull
- Training stylesHypertrophy, Strength
Technique
Setup
Hinge at the hips with a flat back and a slight bend in the knees. Hold dumbbells with an overhand or neutral grip.
Movement
Row both dumbbells toward your hips, driving your elbows back and squeezing your shoulder blades together. Lower under control.
Form Tip
Keep your torso stable. Do not use momentum to swing the weights up. Focus on the 'stretch' at the bottom and the 'squeeze' at the top.
Increase Difficulty
Pause for 2 seconds at the peak of the row or use a heavier weight.
Decrease Difficulty
Perform the row one arm at a time with the other hand supported on a bench.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.