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| Muscles worked: |
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Upper Back and Lower Lats.
(Latisimus Dorsi) |
| Instructions: |
- Straddle a T-bar rowing machine or bar with your
feet firmly on the ground.
- Using a narrow grip, hold the bar slightly off
the ground so your back is straight and not
hunched.
- Bend your legs and keep your upper body as
straight as possible, but bend over at the waist.
- Lift the bar up toward your body with your back
by squeezing your shoulder blades together.
- Bring the weight up as high as you can, or until
it touches your lower chest.
- Your elbows should be pointing up and slightly
out as you lift.
- Return to the starting position in a slow,
controlled manner.
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| Don'ts: |
- Don't swing or rock to gain momentum. And don't
stand up with legs or move the positioning of
your back in effort to lift the weight.
- Don't let the weight fall down, lower it slowly
resisting the weight.
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| Alternate exercises: |
- One Arm Row, Barbell Rows
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| Note: |
- Don't use barbell plates larger than 25 lbs. The
35 and 45 lb. plates will restrict your range of
motion.
- Wear a weightlifting belt on this lift for back
support.
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These exercise instructions and video demonstrations are provided by Global Health and
fitness. Visit GHF to find exercise
instructions and video demonstrations for more than 150 strength training, cardiovacular,
and stretching exercises. Here you'll also find customized exercise programs, muscle
explanations, healthy recipes and cooking/shopping/dining-out strategies, easy-to-follow
health and fitness recommendations, national health club/personal trainer directories, and
much more! |
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