1. With the chair placed in front of you (‘face to face’) bend your knees slightly and place your feet at about hip-width apart
2. Bend forward at the waist to about a 45-degree angle and grip the outer sides of the chair
3. Keeping your back nice and straight, brace your core and pull the chair in towards your body, while running your elbows along the sides of your torso
4. At the top of the motion, lightly pinch your back muscles together, before returning the chair to the starting position to complete 1 rep
The primary muscles used in Bent Over Chair Rows are the Middle Back/Lats. The secondary muscles used are the Biceps.