EOW – Kneeling Dumbbell Rows

Improve Back Strength, Improve Posture
Kneeling Dumbbell Rows

If you sit at a desk or computer all day; it can really affect your posture. One of the best ways to improve posture is to strengthen your back muscles. Kneeling rows are a basic back exercise, they are easy to perform and quite versatile. All you need is a dumbbell and you can do them seated, standing, on a Bosu, on a stability ball or just kneeling on the floor like we are demonstrating here. Remember to really focus on your back muscles and pinching your shoulders blades together at the top.

Kneeling Dumbbell Rows – Do it Right

  • Kneel on the floor w/ hands under shoulders & knees under hips, keep back flat & abdominals tight
  • Hold dumbbell in left hand w/ arm extended slightly forward, palm facing body
  • Exhale & pull the dumbbell up using back muscles keeping elbow close to the body & pointing toward the ceiling, pinch shoulder blade at end of move
  • Extend arm down to return to starting position to complete 1 rep
  • Switch hands & complete same number of reps

Demonstrated by: Tanya Stroh, My Fitness Rx


WARNING: You must consult your physician before you begin this or any other exercise program