LEGS AND BACK

PUMP UP THE JAMS—THEN THE IRON.

SINGLEARM ROW

Start on hands and knees in tabletop position, left leg back and extended, a straight line between heel and head, dumbbell in right hand to start. Keeping back flat, draw right elbow up until dumbbell is near bottom of rib cage. Return dumbbell toward floor for 1 rep. Keep left leg elevated during the entire set, and complete all reps on the right before switching to the left. Lift the weight in 2 beats, lower in 2.