Watch our HIT Machine Exercises: Bent Knee Crunch, Bent Over Row, Clean & Press, Lunge, Shoulder Press, Shoulder Press Knee Drive, Skiers, Squat, Squat & Press, Superman

Watch our Auxiliary Exercises: Body Weight Squat, Skipping, High Knee to Elbow, Medicine Ball Above Head, High Knee Dumbbell Press, Jumping Jacks, Touch Downs, V Twist Sit, Step UpsSkipping, Body Weight Squat, High Knee To Elbow, Get Ups, Up Down Planks

Bent Over Row

The bent over row is used frequently in our sessions. But don’t be fooled just because your torso is stationary for this exercise – it will get your heart rate going!

This exercise is compound and works several muscle groups mainly in your back, leading to improved muscular strength and endurance.

Here are instructions for the HITZone bent over row:

  1. Starting position, hold the HIT Machine arms with a pronated grip (meaning palms facing down) bending your knees slightly and bring your torso forward. Bend your body at the waist and try and hold your back straight, parallel to the floor, always keeping your head up.
  2. Row, keep the torso stationary, breathe out and lift the arms towards you. Keep your elbows as close to your body as you can and only use your forearms to move the HIT Machine. When the arms are raised to rib height, squeeze the back muscles.
  3. Then proceed to push the HIT Machine arms back into the starting position whilst breathing in.
  4. Repeat.