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Bent-Over Row Exercise | Strengthen Your Back and Arms Safely for Older Adults

The Bent-Over Row is an excellent exercise for older adults to strengthen the upper back, shoulders, and arms. It helps improve posture,
supports shoulder stability, and reduces tension through the upper spine — all important for maintaining strength and mobility in daily life.
This exercise can be done using light dumbbells or resistance bands, and is easily modified to suit all ability levels.

How to Do the Bent-Over Row Exercise Safely

INSTRUCTIONS:

  • Stand tall with your feet about hip-width apart and your arms hanging naturally by your sides.

  • Keep a slight bend in your knees and hinge forward from your hips - maintain a straight back and keep your chest lifted.

  • Let your arms hang down toward the floor with your palms facing your body.

  • Gently pull your elbows back, close to your sides, as if you’re rowing an imaginary weight toward your hips.

  • Focus on squeezing your shoulder blades together at the top of the movement.

  • Pause briefly, then slowly return your arms to the starting position with control.

  • Keep your core engaged and your neck in line with your spine throughout the movement.

  • Repeat for the desired repetitions, moving slowly and focusing on form and posture.

Older adult demonstrating the starting position of a standing bent-over row exercise for seniors, leaning slightly forward from the hips with arms extended toward the floor.
Older adult demonstrating the ending position of a standing bent-over row exercise for seniors, elbows pulled back close to the sides and shoulder blades squeezed together.

TIPS:

  • Keep your spine long - avoid rounding your back or letting your shoulders slump forward.

  • Focus on moving from your shoulder blades, not your arms alone.

  • Keep your head in line with your spine, looking slightly ahead on the floor.

  • Move smoothly and breathe steadily throughout each repetition.

MUSCLES WORKED:

  • Rhomboids (upper back)

  • Rear deltoids (back of shoulders)

  • Latissimus dorsi (mid-back)

  • Biceps

  • Core stabilisers

BENEFITS:

  • Strengthens upper back and shoulder muscles for better posture.

  • Reduces shoulder and neck tension.

  • Improves arm and shoulder coordination for lifting and carrying.

  • Builds stability through the spine and core.

  • Supports balance and everyday upper-body strength.

BEGINNER VERSION:

  • Perform the seated row.

  • Stand tall with a smaller forward lean, focusing on squeezing your shoulder blades together.

  • Perform the exercise slowly, using lighter resistance and controlled movement.

PROGRESSION OF EXERCISE:

  • Increase the forward lean slightly from your hips to challenge your back muscles more.

  • Add a resistance band or light weights when you’re ready for extra strength work.

  • Gradually increase the resistance or duration of each set as you build strength.

  • Try one-arm rows for added balance and core control once comfortable.