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Bent Over Row Steel Mace Exercise

Bent Over Row Steel Mace Exercise

Written by
October 22, 2014
Updated May 17, 2016


The Steel Mace Bent Over Row is an excellent exercise to build a powerful back, core and arms. Maintaining core tension will alleviate pressure on the lower back . It is a fantastic back and biceps workout that can be used well with your current routine or by itself.  During the Steel Mace Bent Over Row you will also have the added benefit of a strong grip and forearms.

Exercise Steps

Step 1: Grab the Steel Mace with a shoulder width grip, and your knees bent.

Step 2: Bend over at the waist with your arms hanging down.

Step 3: With a straight back and tight core, pull the Steel Mace to your chest and then lower back down.

Tips & Safety: Maintain core tension throughout the duration of the exercise. Squeeze your upper back as you lift the Steel Mace to your chest, try not to round your back during the lift.

Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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