In tennis conditioning the Bend-Over Row is a compound exercise, which focuses on improving the synergy of the neuro-muscular system, strengthening the shoulder girdle, shoulder abductor, and elbow flexor musculature, improving body control & coordination and flexibility as well as improving skill & balance foundation for complex movements.

Note: Exercise can also be performed with dumbbells!

Description

  1. Position barbell hip level on the rack; add resistance (plates) and attach safety clips
  2. Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point forward
  3. Use a pronated grip (palms facing down) and place hands slightly wider than shoulder-width apart on the bar; wrists remain neutral and are in line with elbows; elbows remain close to the torso; lift barbell off the rack and take a step back
  4. In athletic stance, flex hips to 90˚, then flex the abdominals
  5. Retract scapulae (push shoulder blades together) first, then abduct shoulders to 90˚ and pull barbell upward towards xiphoid process of sternum (barbell should be between belly button & chest); maintain neutral spine position; look forward
  6. Slowly adduct shoulder and extend elbows thereby returning barbell to starting position

Targeted Musculature

  • Rhomboids
  • Trapezius
  • Deltoids
  • Biceps

Recommended Exercises

This section provides exercises that can be used to improve the athlete’s performance potential.

Deltoid Flexibility

  • 2 Racquet Serves
  • Dumbbell Bench Press
  • Posterior Deltoid Stretch