Bent over rows will add density to your body frame and will also improve the v-shape in one’s back (helping the waist to look smaller in cirucmference).

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

– Push your ass out and bend forward about 10° while keeping your chest high and back arched 

– Begin with a pronated grip (palms down) and rotate into a neutral grip (palms facing inward) as your row

– Row towards your waist

– Use full range of motion