There is no doubt that having a tight core and strong back is on your list of things to have. While there are several exercises that workout these areas separately, there is one exercise that can work your entire core and upper body.
The two-arm bent-over row is a great exercise for building strength throughout your back, shoulders, biceps and core. You can use kettlebells or dumbbells for this exercise, depending on your preference and the equipment available.
7 STEPS TO EXECUTE THE TWO-ARM BENT-OVER ROW WITH REMARKABLE FORM:
1. Grab two kettlebells at once. Pick a weight with which you can slowly build confidence. You can always grab heavier weights if the exercise seems too easy.
2. Put the weights slightly in front of you and get into an athletic stance, feet hip-width apart and knees slightly bent.
3. Keep your back straight and neck in good alignment; keep your shoulder blades down and back; then bend your knees to grab both kettlebells.
4. Get a good grip, but don’t over-grip.
5. With your spine in a neutral position, keeping your gaze slightly focused ahead of you on the floor, pull the kettlebells toward your stomach. Keep your elbows close to your body at first and then, as you improve, play around with the angle of the pulling motion. (For example, with elbows bent, creating 90-degree angles and pulling wide).
6. Slowly pull the weights up toward your belly and hold them in a contracted position for a few seconds.
7. Lower the weights slowly back to the starting position.
Make sure you feel no pressure or pain in your low back, the last thing you want to do is to strain your muscles. Start with lighter weights and higher reps to build confidence and endurance before increasing the intensity. I’d suggest beginning with a sequence of two to three sets of 15 reps each.