Bench rows are a great exercise
for the back of the body. Stickie
also likes that she has to use her core for stability since she has to work one
arm at a time.
To begin, she puts one knee and
one hand on a bench. She ensures
that her spine is long and her head is in line with the rest of her spine as if
she were doing a plank or pushup.
Her other foot remains on the ground. In her working hand, she holds a dumbbell. Taking care to keep her shoulders level
(the working shoulder tends to drop when the dumbbell is at the bottom of the
movement and tends to hike up at the top), Stickie exhales to lift the dumbbell
up toward her armpit. She feels
like her shoulder blades are sliding toward each other. Then she lowers the weight back toward
the floor.
As usual, two to three sets of
ten to fifteen repetitions should do it.
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