45 Degree Bent-Over Upright Row
Firms and strengthens the muscles at the sides of the back and the rear of the shoulders. Your lower back and leg muscles are working also.
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.
3. Your upper body should be at a 45-degree angle with the floor and your
arms should hang down in line with your shoulders. Palms should be facing
the back.
4. Squeeze your shoulder blades together and maintain that position throughout
the entire exercise. This is your starting position.
5. Pull the dumbbells up until your elbows are at shoulder level or slightly
below.
6. Slowly lower the weight back to starting position.
7. Repeat.
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 the dumbbells upward; inhale as you return to starting
position.
Repetitions:
Do 12 to 15 repetitions.