Exercise Directory: Exercise #14: Bent-Over Narrow Row

The Standing/Bent-Over Narrow Row works your upper back and your arms ... targeting your triceps [the backs of your arms].

STEP #1: Grab 2 dumbbells [one for each hand].

STEP # 2: Your foot position is your personal preference. You can place your feet together [as shown] or you can stand with your feet about shoulder-width apart.

STEP #3: Keep a slight bend in your knees throughout this exercise. This will help eliminate the extra movement that can be caused by the actual exercise. You don't want your body swinging [which can create momentum] ... which can lessen the results of the exercise.

STEP #4: Hinge at the hips ... keeping a straight back. The angle will depend on each individual.

Side View:

Front View:

STEP #5: Keep your core tightened throughout the exercise.

STEP #6: Allow your arms to hang naturally in front of you ... with your palms facing toward each other.

STEP #7: Slowly lift the dumbbells by bending your elbows and by leading with your elbows. Bring your elbows right up beside your body.

STEP #8: Focus on squeezing your shoulder blades together at the top of the lift.

STEP #9: Pause for a brief moment and than slowly lower the dumbbells to starting position.

STEP #10: Repeat.

New exercises posted weekly ... so stay tuned in ... as I build theGYMkc's Exercise Directory.
Photos by Kenny Johnson Photography.