In this video, Adam explains why bent over rows can help keep your back injury and pain free.

If you can do a strong bent over row proportionate to your body weight you will not get lower back pain. Period.

Lower back pain comes from weak lower back stabilisers.

The bent over row strengthens the lower back stabilisers, the hamstring, the core, the lats, the upper back and the rear deltoids

It’s one of my favourite exercises when done well. Unfortunately, when done incorrectly it’s a visit to your local physio, chiropractor, osteopath or acupuncturist.

So please find a professional or an athlete who knows the bent over row. Practice, tweak and master it and I assure you will never get back pain again!