Seated-lat rowThis exercise strengthens and tones your upper arms and back. (The "lat" refers to the muscle group that is affected by this exercise, specifically the latissimus dorsi, the large muscle of the back.)
• Sit on the edge of a chair, knees bent and feet flat on the floor, with a 3- to 5-pound dumbbell on either side of your feet. (If you don't have dumbells, you can use a milk container with a handle filled with water and sand to the desired weight.)
• Bend forward, bringing your chest close to your thighs. Keep your back flat.
• Holding one dumbbell in each hand, let your arms hang straight down, palms facing each other. • Bend your elbows, bringing them up toward your shoulders. Straighten your arms and repeat eight to ten times.
• Sit on the edge of a chair, knees bent and feet flat on the floor, with a 3- to 5-pound dumbbell on either side of your feet. (If you don't have dumbells, you can use a milk container with a handle filled with water and sand to the desired weight.)
• Bend forward, bringing your chest close to your thighs. Keep your back flat.
• Holding one dumbbell in each hand, let your arms hang straight down, palms facing each other. • Bend your elbows, bringing them up toward your shoulders. Straighten your arms and repeat eight to ten times.
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