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.
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