BENT-OVER ROW

TONES MID-BACK AND BICEPS

Grasp one medium or heavy dumbbell with your right hand and place your left knee and left hand on a chair so your back is parallel to the floor. Keep your head in line with your spine, abs tight. Let your right arm hang straight down, palm facing the chair. Bend your right elbow towards the ceiling and pull the dumbbell up towards your chest (A). Pause, then slowly lower (B). Complete a full set, then repeat with your left arm. Do the second set on both sides with lighter weights.