NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Chest, back, shoulders and armsLevel 1–2

Bent-over Row

Tipped forward with a flat back, pull two water bottles up to your sides.

Working (red)
Upper back
Helping (amber)
Front of arms, lower back
Do
2 to 3 sets of 10 to 12
Rest
45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Lower-back pain? Use the one-arm version with a hand on a chair. Osteoporosis? Skip this one unless Nida says it is safe for you.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

  1. Hold a filled water bottle in each hand. Feet hip-width apart, knees soft.
  2. Tip forward from the hips. Hips back, back flat, arms hanging straight down.
  3. Pull your elbows up and back. Squeeze your shoulder blades together. Elbows stay close to your sides. Breathe out.
  4. Lower slowly. Take 2 seconds. Keep your back still. Breathe in.

Where your hands and feet go

Feet
Hip-width apart and flat. They do not move.
Hands
One filled bottle in each hand, palms facing each other. Start with your arms hanging straight down under your shoulders.
Body
Tipped forward from the hips, back flat, neck in line with your back. Knees soft.
The movement
Elbows travel up and back past your ribs, close to your sides. The bottles come to the sides of your waist, then lower slowly.

Watch out for

  • Rounding the back. Keep it flat.
  • Jerking the bottles up. Pull smoothly.
  • Shrugging the shoulders to the ears. Pull the elbows back, not up to your neck.

Make it easier

One arm at a time, with the other hand resting on a chair.

Make it harder

Use bigger bottles or a loaded bag.

Seated version: Seated Row

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026