Often times I am asked what the secret is to developing a lean, strong and feminine back. There are of course numerous options when it comes to site specific exercises, but I would like to share with you my favorite exercise to achieve an amazing back: The Alternating Bent Over Row. The Alternating Bent Over Row is so great that it works your mid back, shoulders, lats and biceps. So not only does your back look lean and sexy, so do your arms! It’s easy and perfect for the beginner. Try it out and tell me what you think. Perhaps this exercise will become one of your favorites too!
Alternating Bent Over Row (Dumbbell weight: comfortable 4-8 lbs)
Perform 2 sets of 10 (right + left = 1 set)
Bend forward at your waist with your knees slightly bent and your back flat holding one dumbbell at chest level and the other with your arm straight.
Lift one dumbbell straight up to your chest while lowering the other to a straight arm position. Squeeze the back muscles as your elbow lifts.
Leave A Comment