ROW

Shape (Malaysia) - - GET FIT -

WORKS BACK, BICEPS, ABS Stand with feet hip-width apart, hold­ing one weight in left hand with arms by sides. Bend knees softly, shift hips back, and hinge flat torso for­ward 45 de­grees (right hand can rest lightly on right thigh) to start. Pull left arm up, bend­ing el­bow straight back, un­til weight reaches chest. Hold this po­si­tion for 5 sec­onds. Take 5 sec­onds to lower to start. Switch sides; re­peat. That’s 1 rep. Do 3 to 5 reps, al­ter­nat­ing sides. That’s 1 set. Do 4 sets. SCALE DOWN Lower to start at a quicker, stan­dard pace. SCALE UP Also take 5 sec­onds to pull left arm up, bend­ing el­bow straight back, un­til weight reaches chest.

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