Bent Over Row Gymstick
Anchor the Gymstick under your feet, holding the stick with an overhand grip, hands shoulder-width apart. Hinge at your hips, keeping your back straight and core engaged, until your torso is roughly parallel to the floor. Allow the stick to hang with arms extended.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius
Secondary muscles
- Biceps Brachii
- Posterior Deltoid
- Erector Spinae
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Anchor the Gymstick under your feet, holding the stick with an overhand grip, hands shoulder-width apart.
- 2
Hinge at your hips, keeping your back straight and core engaged, until your torso is roughly parallel to the floor. Allow the stick to hang with arms extended.
- 3
Initiate the pull by squeezing your shoulder blades together, driving your elbows up and back towards your hips.
- 4
Pull the Gymstick towards your upper abdomen, maintaining a stable torso and avoiding momentum.
- 5
Slowly lower the stick back to the starting position with control, allowing your shoulder blades to protract slightly.
- 6
Maintain a neutral spine throughout the movement, avoiding rounding your back.
Safety & form
Train smart. Read these notes before adding heavy load.
