Row Your Way to a Stronger Back

Row Your Way to a Stronger Back

By Jorge Cruise, Fitness Coach
Thursday, June 12, 2008

Do you admire the curvy muscles that wrap around a rower’s lower back? That triangular muscle is called the latissimus dorsi, and it helps to pull your arms down and to your sides. The bent-over row is a favorite exercise of body-builders, but don’t worry: This moderate-strength rowing exercise won’t give you super-sized muscles, but it will strengthen and highlight your lats. Grab your dumbbells and get ready to row your boat!
Step 1: Grasp a pair of dumbbells and drop your arms toward the floor, with palms facing back. Stand with your feet hip-width apart. Bend at the waist, and raise your head and chest to create a small arch in the back. Bend your knees slightly.
Step 2: Breathe slowly and rhythmically as you pull the dumbbells up in a fluid rowing motion through a count of 10 seconds, keeping your elbows close to your body.
Step 3: Once the dumbbells are within 2 inches from your ribs, hold and squeeze your shoulder blades together for 2 seconds.
Step 4: Lower your arms back to the starting point through a count of 10.
Step 5: Repeat three times without resting.
Your coach,Jorge Cruise