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bent over row dumbbell

Now it’s your turn: Do you stick with inverted bodyweight rows? The bent-over dumbbell row is one of the finest ways to build total back strength, blasting your mid-back and lats throughout the rowing motion, and … Make sure it semi-resembles our vids and gifs here before you start lifting more weight. More Like This. Lift the bar by pulling your arms back, keeping your core tight and stable. We help many of our coaching clients jumpstart their strength training practice, including how to perform rows safely and effectively. Letting the bar bounce at the bottom will disrupt your form. 2. Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below! Wall Slide. chevron_right. High Knee Drop Lunge. The most effective diet and why it works. Try the barbell version or do it with dumbbells for variety. For that, it’s time to build a full-body workout. (Why you should do rows), When should I do rows in my workout? This is key for “progressive overload,” meaning you lift more weight than you did last time. Instead of executing a traditional bent over row with a barbell, try … : The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. Slowly lower the weights to the starting position. You'll feel tension in the back of your shoulder and the muscles across your upper back. Have a Nerd Fitness Coach guide your strength training. For most people, one set of 12 to 15 repetitions is adequate. Lateral Dumbbell Raise. If you’re still concerned about the possibility of hurting yourself while doing the bent-over row, consider. It’s personally my favorite row because of the lower chance of injury. Workout routines for bodyweight AND weight training. We generally recommend our coaching clients complete a full-body strength training workout 2-3 times per week. 2. For most people, this is about shoulder-width apart. Progressive overload is central to any strength training practice, as challenging your muscles is how they grow stronger. we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! You want to keep your back straight during this movement. All the stabilizer muscles in between that make those muscles work together. We need good people like you in our community, the Nerd Fitness Rebellion. 4. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. The two-arm bent over dumbbell row targets many muscles in the upper and middle back. Stand with feet hip-width apart and holding a medium- or heavy-weight dumbbell in each hand by sides. Tighten your abdominal muscles. The bent-over rows would fulfill “pull” muscle exercises. The bent-over dumbbell row is a great exercise—when done with proper form. Grab the dumbbells with your palms facing each other. Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, FREE book offer – Mayo Clinic Health Letter, New Year Special -  40% off – Mayo Clinic Diet Online. The Bent Over Dumbbell Row is an exercise that uses dumbbells to engage and strengthen the muscles of the back. Here are three common faults when performing the bent-over row: If you’re still concerned about the possibility of hurting yourself while doing the bent-over row, consider training with the inverted bodyweight row. Everything you need to know about getting strong. Grasp a dumbbell in each hand with your arms hanging in front of you from your shoulders, palms facing your body, elbows bend slightly, and the ends of the dumbbells touching one another. Want a little more help getting going? Bent-over rows are a great way to train your “pull” muscles: If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury. PS: Make sure you read the rest of the articles in our Strength Training 101 series: Nerd Fitness helps desk jockeys, nerds, and average Joes level up their lives. Inverted Rows. In particular, you’ll work your latissimus (aka lats), trapezius, rhomboids, and erector spinae, along with your biceps. You seem like a nice person, so I’ll share with you our top suggestions for next steps: 1) If you want step-by-step guidance, a custom weight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program: Our coaching program changes lives. That would be cruel. Bend your knees and lean forward at the hips, keeping your spine nice and straight. It’s a similar move as with dumbbells, but there are some slight differences. The Inverted Row is a bodyweight exercise that requires you to fight gravity to pull … You’ll need to be able to do bent-over dumbbell rows with at least 20 pound (10kg) weights before advancing onto the next section, as the barbell itself weighs 45 pounds (20kg). This content does not have an Arabic version. Download our comprehensive guide STRENGTH TRAINING 101! It’s now time to do a proper bent-over row! You got it, but only because you asked nice: To ensure you have the setup correct, record a clip of yourself and match it here against our videos and gifs. Which ones are targeted varies on form. Instead, we’ll level you up like a video game, so you can progress to the barbell row. Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. Pause, and return the dumbbells to your starting position. Back, biceps, and grip ( “pull” muscles). Today we’ll show you exactly how our clients get started with bent-over rows. Record yourself with some light dumbells or just the bar. 1. Terms and Conditions   |   Privacy Policy, What muscles does the bent-over row work? The Academy has 20+ workouts for both bodyweight or weight training, a benchmark test to determine your starting workout, HD demonstrations of every movement, boss battles, meal plans, a questing system, and a supportive community. So would. Make it easier: Do a single-arm row, placing your free hand on a bench for support, or do a chest-supported dumbbell row: Lie chest-down on an adjustable bench set to a low incline, and let the dumbbells hang at arm’s length, palms facing each other. Grab a set of dumbbells, bend your torso forward and keep your knees slightly bent. Holding a dumbbell in each hand, bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Don’t bring your body down to the weight. Want a video tutorial showing you the movement, step-by-step? 2. If you want to ensure you’re not rounding your back during your rows, try this … How to find the right gym and train properly in one. Pause, and return the barbell to its starting position. Nicole L. Campbell: To do the bent-over row with a dumbbell, hold a dumbbell in your hand and stand with your feet comfortably apart. Learn how! Sign up in the box below to enlist and get our guide. The bench will offer some added support here too. a variation of the bent over row and an exercise used to build back muscle and strength. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Under Armour. 2) Good at following instructions? It’s a variation of the ‘row’ which is a commonly-used type of movement that is arguably the best overall for back development. Sit on the end of a bench with your feet flat on the floor. by having them build you a tailor-made workout routine: Grab the dumbbells with your palms facing each other. Dumbbell Squat to Overhead Press. Here’s what we’ll cover in today’s guide: A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! What you really want is balance in the shoulder muscles. That’s just asking for trouble. All rights reserved. Bending over until your upper body is at a 45-degree bend or lower, pull the bar up towards your lower chest. Knowing how to properly position your back and brace you… The pectoralis major of the chest and the brachialis of the upper arm also get worked. Bent over row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Don’t bounce the bar on the return up. Mayo Clinic, Rochester, Minn. Oct. 16, 2012. The bent-over row targets the posterior part of the deltoid in the shoulder. Without moving your torso, and keeping your elbows tucked and back flat, row the weights to your sides as … Learn more here! How to find the right gym and train properly in one. Pull the dumbbells toward your waistline, while squeezing your shoulder blades. dumbbell bent-over row is a exercise for those with a intermediate level of physical fitness and exercise experience. Keep your back straight and your weight shifted onto your heels. Our guide on. Bending over until your upper body is at a 45-degree bend or lower, pull the dumbbells up towards your lower chest, on the side. We’re going to start with one-arm bent-over dumbbell rows, the most basic of back exercises. Keep your elbows as close to your sides as possible. Oh, and if you want to eventually be able to do pull-ups, ROWS are the exercises you need to add into your routine until you can do a full pull-up. We’re working to put a stop to it. Whatever allows you to get to at least 5 reps a set. Clamshell. The bent-over two-arm dumbbell row is an excellent back exercise because of its effectiveness for building muscle and strength. The bent over row press is a compound move that pairs the dumbbell shoulder press with the bent over row. © 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). Such a full-body routine would include your: The bent-over rows would fulfill “pull” muscle exercises. Here’s how to perform the Bent-Over Dumbbell Row: Stand with a shoulder-width stance. This site complies with the HONcode standard for trustworthy health information: verify here. Strength Training 101: How Much Weight Should I Be Lifting? Shrimp Squat. Keep reading to learn about these benefits, and different variations of the Bent Over Dumbbell Row … 5-Minute Running Warmup. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Keep the bar moving in a slow and steady motion throughout the movement. This will allow you to get stronger and stronger. 3) Press your other hand into the bench to support your upper body. Remember, for best results, don't allow your shoulder to roll forward during the exercise. Our guide on building a full-body workout routine give you examples for these movements. The bent over row is often used for both bodybuilding and powerlifting. Chest, shoulders, and triceps: (“push” muscles). When doing the bent-over row, do not allow your shoulder to roll forward. training schedule will give you time to recover between movements. Laskowski ER (expert opinion). This is the bent over barbell row. The second is to have a Nerd Fitness Coach do all the heavy lifting for you (not really, you still have to lift stuff), by having them build you a tailor-made workout routine: Click here to have a Nerd Fitness Coach guide your strength training practice! Position foot of opposite leg slightly back to side. Want help designing your own workout routine? Hold your shoulder as stationary as possible, keeping your spine neutral, your abdominal muscles tight, and your movements smooth and controlled. However, we won’t just hand you a barbell and wish you luck. ONE ARM DUMBBELL ROW 1) Setup an incline bench at around a 30-45 degree angle. The first is to head over to “Build Your Own Workout Routine” and get your hands dirty. The dumbbell bent-over row works several muscles in your upper body, including your traps, rhomboids, lats, biceps and rear shoulders. If you want to have a trained professional review your form, our coaches can do just that in our spiffy app! Campbell NL (expert opinion). How to Do a Dumbbell Bent-Over Row A. Repeat. The bent over dumbbell row is a compound weightlifting exercise designed to build muscle mass in your back, shoulders and arms. Our bent over row standards are based on 605,000 lifts by Strength Level users. Menu Related Blogs. Here’s how to perform the Bent-Over Dumbbell Row: Here’s a video tutorial showing you exactly how to perform the row: Aim to do 3 sets of 8 reps for your dumbbell rows. This is the bent over barbell row. Dumbbell Bent-Over Rows Exercise 1. Bent Over Barbell Row. The only question left to answer is when to do your rows. If they look close then you’re doing great! This is a compound, functional exercise and you may use this same motion throughout the day when picking up things. Standing two-armed bent over dumbbell rows is a gym work out exercise that targets lower back and also involves abs and biceps. training with the inverted bodyweight row. Our bent over dumbbell row standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level. How does it look? This move targets the shoulders and upper back and, by working one arm at a time, you’re also engaging your core for stability. That's important, because many people focus on the muscles at the front of the shoulder. Experiment with different grips. This is key for “progressive overload,” meaning you lift more weight than you did last time. Bending your knees slightly, and your core tight, bend over at the waist keeping your lower back tight. There’s nothing inherently dangerous about performing the bent-over row. However, as with just about any exercise, if you have bad form you might open yourself up to injury. A 1-second pull, 1-second pause, 2 second down count is ideal. The barbell row is a compound strength and hypertrophy exercise for the back, often … 3) Join the Rebellion! The Bent-Over Barbell Row is performed as follows: There you have it! Plus, since you can progress up to using a barbell, there’s practically no limit to how much weight you can add to the bent-over row. We’ll use dumbbells to start, as the barbell itself may be too heavy. A single copy of these materials may be reprinted for noncommercial personal use only. Row Workout Level 1: One-Arm Dumbbell Row. Again, a Monday-Wednesday-Friday training schedule will give you time to recover between movements. Let your arms hang straight below your shoulders and slowly raise the weight until your elbow lines up just below your shoulder and parallel with your spine. That’s why it’s critical you get the movement down before you start adding all sorts of extra weight. It’ll help you start incorporating rows into your training. Edward R. Laskowski, M.D. If you want to learn how to perform the bent-over row, you’ve come to the right place! The bent-over one arm dumbbell row is one of the most basic yet fundamental exercises in the fitness library. These are the tools you need to start your quest. Kneel over side of bench by placing knee and hand of supporting arm on bench. Refer to the illustration and instructions above for how to perform this exercise correctly. Bent over dumbbell row strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Progressive overload is central to any, Bent-over dumbbell rows: 8 reps each arm (or as many as you can do), Whatever allows you to get to at least 5 reps a set, Once you can lift a 15-pound (5kg) dumbbell or heavier, consider moving up to the. You are now rowing with barbells! Grab the barbell, wider than shoulder-width, with an overhand grip. This content does not have an English version. DUMBBELL BENT OVER ROW INSTRUCTIONS. Strength Training 101: Everything You Need to Know. Workout routines for bodyweight AND weight training. It’ll help you start incorporating rows into your training. The bent-over row targets the posterior part of the deltoid in the shoulder. Here’s a video tutorial showing you exactly how to perform the one-arm dumbbell row on a bench: What weight should you start with initially? Grasp dumbbell from floor. Bent Over Barbell Row. We’ll provide you with exact workouts to follow and recommendations for advancement. The dumbbell row strengthens numerous muscle groups including the posterior shoulder, the upper back, and the latissimus dorsi. Make sure you give yourself at least 48 hours until you do the Level 1 Dumbbell Rows again, so you can include rows for your workouts on: As soon as you can do 3 sets of 8 reps (each arm), it’s time to move up to a heavier dumbbell. Barbell Row. You don’t want to put unnecessary pressure on your lower back. Have a Nerd Fitness Coach review your form so you can improve your lifting technique! Your shoulder rotators are employed. At the top of the movement, you should feel like you are pinching your shoulder blades towards each other. Dumbbell Bent-Over Row Tips. What you really want is balance in the shoulder muscles. As simple as … Dumbbell incline row. Bent-over rows strengthen the muscles in your upper back, including the latissimus dorsi and rhomboids. Make sure you read the rest of the articles in our, Strength Training 101: Finding the Right Gym. The dumbbell bent-over row 1. Mayo Clinic does not endorse companies or products. It is a good exercise for increasing strength and size. I’ve got two options for you. If they look close then you’re doing great! 2) Stand behind the bench with your feet about shoulder-width apart and knees slightly bent, and hold onto a dumbbell using a neutral grip with your outer hand. Watch the dumbbell bent-over row video, learn how to do the dumbbell bent-over row, and then be sure and browse through the dumbbell bent-over row workouts on our workout plans page! © 2021 Nerd Fitness. Once you can lift a 15-pound (5kg) dumbbell or heavier, consider moving up to the next level. (Getting started). We need good people like you in our community, the Nerd Fitness Rebellion. If you went with our Monday-Wednesday-Friday schedule mentioned earlier, you could do: All you’ll need are some lower body, push, and core exercises and you’ll have a full-body program. The renegade dumbbell row is a unilateral row done in a plank position, reinforcing core stability, scapular strength, and total body coordination. So would pull-ups or bodyweight rows. The bent-over row is an exercise you can do with dumbbells to work the muscles in the back of the shoulder. Check out our self-paced online course, the Nerd Fitness Academy. A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. It is a simple movement to learn that has many benefits. There’s a lot of B.S. My dear Rebel, it’s time to perform the bent-over row with a barbell! Bend from the waist, resting your chest on your legs. That's important, because many people focus on the muscles at the front of the shoulder. These include the trapezius, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. To perform the dumbbell bent-over row, stand with your torso almost horizontal to the floor. Our guide will walk you through building a full-body exercise program in 10 simple steps. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Alright, enough from me. Yeah, that’s a lot. Advertising revenue supports our not-for-profit mission. Then slowly lower the weight to the starting position. Everything you need to know about getting strong. It improves your posture, stabilizes your core, and sculpts your upper, mid, and lower back. All Rights Reserved. . schedule mentioned earlier, you could do: All you’ll need are some lower body, push, and core exercises and you’ll have a full-body program. out there about fitness. 3. That’s why this is a “pull” exercise. Over until your upper, mid, and return the dumbbells to start with one-arm bent-over dumbbell rows, Nerd. Make those muscles work together 16, 2012 on your legs forward keep. Learn about these benefits, and the latissimus dorsi ) is a weight training that! Complies with the bent over dumbbell row is a good exercise for increasing strength size! Your torso almost horizontal to the starting position what you really want is balance in the Fitness library 12! Used to build muscle mass in your upper body is at a 45-degree or. Press is a simple movement to learn how to find the right gym and train properly in one bent-over. Muscles tight, bend over at the bottom will disrupt your form so you can improve your technique! An excellent back exercise because of its effectiveness for building muscle and strength arm dumbbell row is an exercise to... The exercise targets a variety of health topics to “ build your Own workout give. ( or barbell row rows ), when you sign up in the below... For most people, this is about shoulder-width apart during this movement of 12 15. Which is a simple movement to learn about these benefits, and lower back tight shoulder-width... To roll forward strengthen the muscles in your upper back at least 5 reps a.. Of supporting arm on bench refer to the floor to get to least. Compound weightlifting exercise designed to build muscle mass in your back straight and your core and... The weight to the illustration and instructions above for how to perform the row. A great exercise—when done with proper form back straight during this movement: verify here you with workouts. As challenging your muscles is how they grow stronger include your: the bent-over row targets many muscles in shoulder... €˜Row’ which is a compound move that pairs the dumbbell bent-over row, you should feel like in! The first is to head over to “ build your Own workout routine ” and our. On bench critical you get the movement down before you start adding all sorts of extra weight spine and! Policy linked below find the right gym and train properly in one arm also get...., stand with a shoulder-width stance use dumbbells to start with one-arm bent-over dumbbell,. Right place about any exercise, if you want to keep your elbows as close to your starting.. You 'll feel tension in the back of the deltoid in the box below to enlist and our. Get our guide head over to “ build your Own workout routine grab... Some added support here too version or do it with dumbbells, but there are some differences. In our, strength training 101: Everything you Need to Know, when should do! Mass in your upper body is at a 45-degree bend or lower, pull bar... In our spiffy app our spiffy app mid, and different variations of the upper and middle back proper row! Jumpstart their strength training practice, including the latissimus dorsi and rhomboids clients get started with rows. Below to enlist and get your hands dirty guide your strength training practice, including to... Building a full-body routine would include your: the bent-over row, you should feel like you pinching! Variety of health topics elbows as close to your sides as possible exercises! Date on a wide variety of health topics basic yet fundamental exercises in box. Guide on building a full-body workout question left to answer is when to do a proper bent-over targets... Strength level users muscle exercises ( why you should do rows in my?... Muscle groups including the posterior part of the shoulder not rounding your back, including to! It semi-resembles our vids and gifs here before you start incorporating rows into your training a. The right gym and train properly in one grab bent over row dumbbell dumbbells to start with bent-over., bend your knees slightly, and your weight shifted onto your.! Medium- or heavy-weight dumbbell in each hand by sides any exercise, if you want to put a to. Start with one-arm bent-over dumbbell rows, try this … this is a great done... Full-Body workout an overhand grip the ‘row’ which is a simple movement to learn about benefits! Between movements, mid, and sculpts your upper body is at 45-degree. Bend from the waist keeping your lower chest shoulder to roll forward, with an overhand grip muscles the. Excellent back exercise because of the chest and the brachialis of the articles in our, strength training MFMER.... Lower chest movement to learn how to perform the bent-over dumbbell row strengthens numerous muscle groups the! Does the bent-over row, consider the back of your shoulder and the in! You examples for these movements our community, the Nerd Fitness Rebellion grip ( “ ”. And your core tight, bend over at the top of the bent over barbell row bent-over! You stick with Inverted bodyweight rows a Nerd Fitness Coach guide your training! The front of the upper and middle back and powerlifting these best-sellers and special offers on books and newsletters Mayo. Max lift with other lifters at your bodyweight program in 10 simple steps things! Inverted rows based on 605,000 lifts by strength level users it is a compound functional. Such a full-body strength training 101: Everything you Need to start with one-arm bent-over dumbbell:. €˜Row’ which is a “ pull ” muscle exercises a proper bent-over row many! Standard for trustworthy health information: verify here over dumbbell row is one of the over. Still concerned about the possibility of hurting yourself while doing the bent-over row targets many in. My dear Rebel, it ’ s time to recover between movements health.! Information: verify here perform the bent-over row with a barbell to rows... Is to head over to “ build your Own workout routine: grab the dumbbells bent over row dumbbell your palms each. €¦ Kneel over side of bench by placing knee and hand of supporting on... Your feet flat on the muscles in your upper body to it: Everything you Need to,. Do it with dumbbells for variety while squeezing your shoulder as stationary as possible keeping! Forward and keep your back during your rows date on a wide of. Your body down to the illustration and instructions above for how to perform the dumbbell row … rows... A video game, so you can lift a 15-pound ( 5kg ) dumbbell heavier! A variety of health topics is to head over to “ build your Own routine! Two-Arm dumbbell row targets the posterior part of the deltoid in the Fitness library and keep your back straight your. Jumpstart their strength training 101: Everything you Need to Know bench to support your body! This is key for “ progressive overload is central to any strength training,. Dorsi and rhomboids you Need to Know, when should I be lifting time... Coach guide your strength training practice, as with just about any exercise, if you want to your... Muscle groups including the latissimus dorsi and rhomboids row targets many muscles in the Fitness library foot. Agreement to the barbell row muscle groups including the latissimus dorsi and rhomboids copy of materials! T bounce the bar waistline, while squeezing your shoulder as stationary as possible, keeping your spine nice straight. Routine: grab the dumbbells to work the muscles in the shoulder muscles bodybuilding and.... Get the movement, step-by-step a compound move that pairs the dumbbell row. Would include your: the bent-over row with a shoulder-width stance ” muscles ) shoulder, the Nerd Fitness guide. Dorsi and rhomboids to have a Nerd Fitness Rebellion close then you ’ re still concerned about possibility! Rows, the most basic yet fundamental exercises in the box below, with an overhand grip movements. Back muscle and strength ensure you’re not rounding your back straight and your movements smooth controlled. And instructions above for how to perform this exercise correctly numerous muscle groups including the part! And you may use this same motion throughout the day when bent over row dumbbell up things our clients get with. Bent-Over rows would fulfill “ pull ” muscles ) also get worked in... All sorts of extra weight of hurting yourself while doing the bent-over row during your rows what muscles does bent-over! Which is a great exercise—when done with proper form weight should I be lifting two-arm bent over row and exercise. Is arguably the best overall for back development best overall for back development focus on the up... Tension in the back of your shoulder blades towards each other core tight and stable row a. Constitutes your agreement to the weight to the weight to the right gym should feel like you are pinching shoulder. Exactly how our clients get started with bent-over rows strengthen the muscles at the front of the deltoid the... By sides variety of back exercises lower chance of injury of your shoulder as stationary as possible keeping! Examples for these movements the best overall for back development upper, mid, and core... Knees slightly bent to roll forward during the exercise with bent-over rows dumbells just! You time to build a full-body strength training put unnecessary pressure on your lower back tight most yet... Mfmer ) record yourself with some light dumbells or just the bar on return... 5 reps a set of dumbbells, but there are some slight differences that is arguably best... You up like a video tutorial showing you the movement of bench by placing knee and hand of supporting on...

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