Bent Over Row with Leg Raise

Intermediate Level of Difficulty

The bent over row with static leg raise is an intermediate upper body exercise. This exercise primary targets the back but also strengthens the buttocks and core.

MUSCLES ENGAGED


Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Equipment Used


Picture of Bench

Bench

A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Dumbbells

Dumbbells

The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions


bent over row with leg raise - step 1

Step 1

Start in a bent over position on the bench with one leg raised and the other hanging over the edge holding a dumbbell.

bent over row with leg raise - step 2

Step 2

Keeping your leg held high and your core engaged, pull the dumbbell up towards your armpit.

bent over row with leg raise - step 3

Step 3

Lower the dumbbell back down to the starting position without dropping your shoulder or lowering your leg and repeat.