45 Degree Bent-over Row

Firms and strengthens the muscles at the sides and middle of your back, back of the shoulders, and biceps.

Equipment
A pair of dumbbells.

Exercise Technique
1. Stand with your feet a little wider than hip-width apart.
2. Bend forward from the hips while keeping your back straight and knees slightly bent. Your upper body should be at a 45-degree angle with the floor and your arms should hang down in line with your shoulders.
3. Squeeze your shoulder blades together and maintain that position throughout the entire exercise. This is your starting position.
4. Pull the weights up by leading with your elbows until they’re by your sides.
5. Slowly lower the weight back to starting position.
6. Repeat.

Performance Tips
1. This is an advanced exercise and should only be done by individuals who have developed sufficient strength to maintain a straight spine with a natural curve in the lower back. A fair amount of flexibility is also needed in the hamstrings or back of the thighs.
2. It is very important to keep the shoulder blades squeezed together throughout the entire exercise, otherwise the back will be rounded.
3. Exhale as you pull your elbows backwards; inhale as you return to starting position.

Repetitions
Do 12 to 15 repetitions.