This week’s exercise is a variation of a row. Bent over rows work several muscles in your back, including the latissimus dorsi, shoulders, deltoids, and trapezius muscles. Typically, when doing a rowing motion, you’ll keep the weights (or barbell) you’re holding in one position. With this variation, you’ll alternate between two positions.
Use two weights for this exercise. It’s best to start on the lighter side until you’re comfortable with the motion and know you can maintain form through the whole set. If you find you’re compromising your form before you’re done, the weights are too heavy (or you need to cut back on the amount of reps).
- Hold one weight in each hand, standing with your feet about shoulder width apart.
- Hinge at the hip, making sure to not arch your back. Keep your neck in a neutral position, looking down (aligned with your spine, not looking at the area ahead of you).
- Brace your core for stability and to help prevent injury.
- Start with your palms facing inward, and move the weights upwards towards your chest.
- Return to the starting position, but now rotate your hands so your palms face your legs.
- Lift the weights towards your chest.
- Return to the starting position.
- Repeat the two movements until you reach a total of 12-15 reps for a full set. Work towards three sets.
Please speak to your provider before starting any new exercise regimen.