Bent over row

This is an instructional video to correctly demonstrate Bent over row.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for strength or endurance of the middle & lower trapezius, rhomboids, biceps, posterior deltoid and the rotator cuff
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Begin by placing your left hand and left knee on a flat bench, keeping your right foot planted firmly on the floor.
  4. Your torso should be parallel with the ground throughout the entire movement.
  5. Grasp a dumbbell in your right hand and, with your palm facing in, let it hang down to the ground. Keeping your elbow close to your body, pull the dumbbell upward and back until it touches your hip.
  6. Make sure that as you pull up that you squeeze your shoulder blade towards the spine with a slight downward movement too.
  7. There should be no movement in your body at all throughout
  8. Next reverse direction, lowering the dumbbell along the same path back to the starting position
  9. Choose a resistance that is high for strengthening and is low for endurance.
  10. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  11. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  12. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  13. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).