Benefits of Including Bent-Over Rows in Your Workout

The bent-over row is an effective exercise for targeting the muscles of the upper back and biceps.

 Here are the steps to perform a bent-over row:

Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell or dumbbells with an overhand grip, palms facing down.

Bend forward at the hips, keeping your back straight and your core engaged, until your torso is almost parallel to the ground. 

Keep your head up and your gaze forward.

Pull the barbell or dumbbells up towards your chest, leading with your elbows and keeping them close to your body. 

Exhale as you lift the weight.

Squeeze your shoulder blades together at the top of the movement, and hold for a brief pause.

Lower the weight back down to the starting position, inhaling as you go.

Repeat for the desired number of reps.

Note: 

It's important to use a weight that you can control throughout the movement, and to avoid rounding your back or letting your shoulders hunch forward. 

Additionally, it's important to maintain proper form throughout the exercise, so start with a light weight until you feel comfortable with the movement.