The Amazing Stickie loves having strong arms. The bent-over row helps her achieve this goal.
She begins by standing with excellent posture. (Reminder: excellent posture consists of standing up straight with ears, shoulders, hips, knees, and ankles in a continuous line.) She bends her knees slightly and hinges at the hips to get into the bent over position. In her hands, she holds dumbbells or a barbell. On an exhale, she lifts the weights toward her armpits, elbows pointing behind her. Then she lowers them back toward the floor on an inhale.
Stickie loves her shoulders and wants them to work forever, so she is particularly careful, when lowering the weights, not to let the weight pull her arms so far down that the head of her humerus is no longer centered in the socket. She knows that if she cannot maintain her humeral head in the socket the weight is too heavy and she will need to work up to it.
Most of the time Stickie chooses a weight that she can lift 10 to 12 times for two or three sets for this exercise, but occasionally she does shorter sets of heavy weights until she can only complete a single, beautiful repetition.