The
moves: A bent-over dumbbell row during a
single-leg mini-squat.
Works on: Balance
and strengthening of the biceps, rear deltoid,
rhomboids, glutes and hamstrings.
Precautions:
Stand near something sturdy to use for balance
assistance. Movements are slow and controlled.
Setup: Stand
on your left leg and hold a dumbbell in the
right hand. Bend forward at the waist, keeping
the spine flat, and raise the right leg off
the ground behind you. Bend the left knee into
a mini-squat and straighten the right arm to
bring the dumbbell down to the height of the
knee.
Steps:
Simultaneously straighten the left knee while
you row the dumbbell to your side. Row the
weight by squeezing the shoulder blades
together and pulling the elbow back.
Repetitions:
Three sets of 10-12.
Options: Try a
low cable row to add more challenge.
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