Stop Wasting Time: How to Build Real Fitness with Just 5 Essential Compound Movements

4. The Bent Over Row
The Bent Over Row is a highly functional exercise for strengthening the back muscles and stabilizing the shoulders. Correct performance of this movement contributes significantly to improving posture. Stand holding two dumbbells with palms facing each other (neutral grip). Slightly bend your knees and hinge forward at the hips until your torso forms an angle of about 45 degrees with the floor. Keep your back straight, chest up, and core engaged. Let the dumbbells hang down at arm’s length, just below your knees. Begin the movement by pulling your elbows upward and backward until the dumbbells reach the sides of your ribcage. At the peak of the contraction, squeeze your back muscles together, visualizing your shoulder blades coming closer. Then, slowly lower the dumbbells until your arms are fully extended, returning to the starting position. Maintain the bent-over posture throughout the exercise. For variety or to increase intensity, this movement can also be performed with a barbell.