• This exercise can be done at home or in the gym.
• This exercise will strengthen the muscles in your back, although you’ll also be activating many muscles in the body as you swing the DB forward.
How to Do the Exercise:
• Hold the DB in your right hand, with your arm fully extended and hanging at your side. Take a staggered stance, with the left foot about one stride length in front of the right foot. Draw up your spine, and with your back straight, fold forward at the hips so that your torso is in line with your back leg, and your head shoulders, hips, right knee and right heel are in a line.
• Tighten up your core muscles to hold the torso in position. Start with the DB directly under your right shoulder. Swing the DB back, and then forward until it is back directly under the shoulder. Your knees should bend slightly to absorb the momentum. Draw your shoulder blades back and down. Drive your right elbow back and bring the DB to the right side of your chest. Straighten your knees as you perform the lift. You’ll feel your shoulder blades draw closer together during the movement.
• Lower the DB by allowing your arm to extend, and repeat for the required number of repetitions before switching sides.
• Don’t allow your elbow to “flare” out during the row. Keep your gaze forward during the entire exercise, and avoid tucking the head into the chest. At no point should your back arch or round during the exercise.
• To further challenge your stability, place your front foot on a BOSU ball instead.