About the Bench Row Exercise

The bench row exercise is a common weight lifting exercise for fitness enthusiasts. It is a relatively simple exercise routine, usually performed approximately two or three days per week.

  1. Equipment and Weights

    • The bench row exercise routine requires an exercise bench or any similar equipment with a flat surface as well as one or two dumbbells. Proper exercise attire, such as gym shorts, fitted T-shirt or tank top, gym socks and tennis shoes, is recommended.

    The Exercise

    • The exercise begins by placing your left hand on the front of the bench, your right foot on the floor and your knee lying on the back part of the bench. Make sure your elbow and your back stay straight. With a firm grip on the dumbbell, lift up as far as you are able and slowly bring the weight back down. You right arm should be straight at this point. Continue to repeat the motion. You can switch sides to work the left arm.

    The Muscles

    • The muscles that benefit from the bench row exercise are the middle portion of the back, latissimus dorsi (lats) and biceps.