The back kneeling row exercise is a great exercise to target the muscles of the upper and middle back. It can be performed with either dumbbells or a barbell, and is a compound exercise that works multiple muscle groups at once. This exercise is suitable for people of all fitness levels and is easy to modify by adjusting the weight or reps.
Here is a step-by-step guide on how to perform the back kneeling row exercise:
- Begin by kneeling on a mat or padded surface with your knees hip-width apart and your feet relaxed behind you.
- Hold a dumbbell in each hand, or grip a barbell with an overhand grip, with your hands shoulder-width apart.
- Lean forward from the hips, keeping your back straight and your chest lifted. Keep your gaze focused on the floor.
- Engage your core and pull the weights towards your chest, keeping your elbows close to your sides.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the weights back down to the starting position, fully extending your arms.
- Repeat for the desired number of reps.
Tips for performing the back kneeling row exercise:
- Focus on keeping your back straight and your chest lifted throughout the exercise.
- Keep your elbows close to your sides and engage your core to maintain stability.
- Avoid jerking or swinging the weights, and focus on controlled movements.
- Breathe in as you pull the weights towards your chest and exhale as you lower them back down.
Here is an image of the back kneeling row exercise:
Incorporating the back kneeling row exercise into your workout routine can help to strengthen and tone your upper and middle back muscles, leading to better posture and improved overall back health.