Learn Bent Over Row with Adrian (3 Mins)
Movement for Hips
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3m 15s
As you stand, reach your arms straight out in front of you as if in the top of a Push Up with your hands in fists. Initiating with your shoulders, draw your elbows into the side of your body angled approximately 45 degrees out. Feel your shoulder blades come together without pulling your elbows back further than your shoulders. Now, add this pull to your Bent Over Row. Dumbbells in hand, rest your arms straight down at your sides. Hinge at the hips, pushing your pelvis back as you fold until you feel a stretch in your hamstrings. Settle in the position here, being mindful to hold a neutral spine. Pull the dumbbells up to the side of your body, near your rib cage, to activate large muscle groups in your back. Lower them to their starting point with care. Your shoulder blades should glide towards your spine and open up with each pull and release. Repeat this rowing motion, using your shoulders to initiate each pull before engaging the elbows.
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