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How to Do Row Exercises (And Get an Amazing Back!)

One of the reasons my bridal boot campers love boot camp is because we keep it simple. Basic, foundational exercises are a component of every boot camp we do, and row exercises fall into this category.

One of the reasons my bridal boot campers love boot camp is because we keep it simple. Basic, foundational exercises are a component of every boot camp we do, and row exercises fall into this category.

Want the ultimate wedding dress workout? Get your copy of Bridalicious® Boot Camp by The Knot with Doug Rice today!

What's So Great About Rows?

Rows work the long muscles in your back (part of my all-important Bridal Trifecta!), and doing them routinely will beautifully tone your back and improve your posture.

What You'll Need

A pair of light to medium dumbbells or a barbell with light to medium weights

How to Do Them

1. Stand up straight with your feet hip-width apart, hips back, knees relaxed (not locked) and your toes facing forward. Hold the weight at your hips, with your arms shoulder-width apart. From there, let the weight slide down to your knees, then stop and hold the weight out over your toes. This is your starting position.

2. Keeping your chest out and eyes forward, slowly bring the weight up to the bottom of your rib cage, keeping your arms close to your sides. Exhale and squeeze your shoulder blades as you do this -- try to make them touch. Hold at the top for a count of two.

3. Lower the weight for a count of four back to the starting position.

4. Repeat to complete three sets of 12 with one minute of rest between sets.

Pairs Well With...

Other Bridal Trifecta work, of course! You might want to set aside one day a week to work your back, arms and shoulders. Try a combination of rows, seated triceps dips and shoulder presses.


Doug Rice


We teamed up with certified personal trainer Doug Rice to design a fitness boot camp exclusively for brides! Doug has helped thousands of brides get the results they need to look and feel amazing on their wedding day. Learn more about Doug and the Bridalicious® Boot Camp by The Knot DVD at TheKnot.com/bootcampdvd. Follow Doug on Twitter (@bridalicious) and Facebook (Facebook.com/bridaliciousbootcamp).