Weighted Row

The weighted row is an excellent exercise for the arms and upper back and makes a great substitute for body rows if you have no bar or suspension trainer to hang from. Support your body with one arm and knee on a raised bench, bed or sofa, the second leg providing stability from the floor. Use the working arm to grip onto a weight and keeping a flat, neutral spine pull the weight vertically upwards. Pause at the top of the movement then lower under control and repeat. Avoiding hunching or twisting your spine - if you are the weight is likely too heavy! An alternative setup is demonstrated below which also works well. If you don’t have a weight do work with you can easily improvise, for example by using a heavy bag!