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- Stand with your knees slightly bent and your torso at a 60 degree angle.
- Now with the weights fully extended in your hand pull them straight up to your chest contracting your shoulder blades fully. At the top of the movement – make sure to squeeze your shoulder blades together for 1 -2 seconds.
- While at the top of the row, extend the elbow, straighten your arms and end with palms facing up. Hold for a minimum of 1- 2 seconds, then return to starting position.
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| For Fat Loss and Calories Burning | Perform this exercise 12 -15 repetitions, 2 -3 sets with challenging weight. |
For Muscle Gain | Perform this exercise 8 – 10 repetitions, 2 – 3 sets with heavy weight |
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See video How to do Bent Over Row with Triceps Kickback
Use this bent over row with tricep extension as a staple in any routine no matter what your goal. You can also save and print this exercise to use as a rotating exercise through out the year. Remember to change your exercises frequently to maximize your results. If you think this exercise is too easy, increase the weight or increase the repetitions or sets. If you love these fitness tips, make sure you pass them along.
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