| ONE ARM DUMBBELL ROW YOU'LL NEED: A dumbbell and exercise bench. MUSCLES EXERCISED: Back Place your left knee and hand on a weight bench and your right foot flat on the floor. Hold a dumbbell in your right hand and let your arm hang down.Keep your back straight and flat, with your torso parallel to the ground.With your back straight, pull the weight up toward your body. Keep right foot flat. Move smoothly. Slowly bring the weight to your armpit. Pause, then lower it to the starting position. After the set, repeat with the other arm. |
| Back |
| LOW BACK LIFT MUSCLES EXERCISED: Back Lie on your stomach with your hands behind your head. Don't hyperextend your back. Lift your head and torso off the floor by contracting your lower back muscles. Slowly lower your upper body to the floor. Use slow, controlled movement. Let your muscles do the work,not momentum. To make this one tougher, try it in the Superman position with your arms straight out in front of you. |
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