Bent Over Rows With Cans


  • This movement is performed with cans.
  • Stand with your feet shoulder width with knees bent slightly.
  • Grasp both cans with your palms facing into your sides, thumbs pointing out. Now, keeping your back flat and parallel to the ground, bring the cans up to your sides keeping your elbows close to your sides. Your elbow and shoulder should form a straight line at the top of the movement.
  • Hold and contract for 1-2 seconds, then release back to the starting extended position.


  • Be sure to keep your knees slightly bent to aid your back. Secondly, be sure to keep your back flat at all times and to look forward not down.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Posterior delts Infraspinatus Teres