Rows exercises:

Place a barbell with the appropriate amount of weight on it on the floor in front of you.

• Bend over forward and grip the bar with a wide grip, more than shoulder width apart, with your palms facing inwards.

• Keep your back straight with your knees slightly bent.

• Pull the weight up towards your upper stomach and then lower it again, but not so that it touches the floor. Repeat.

• Make sure you concentrate on making the back muscles work doing this, so as not to make it a biceps exercise.

• Grasp two dumbbells of appropriate weight in each hand with your palms facing inward.

• Bend over forward, keeping your back straight, and let the weights hang down so that they're slightly off the ground.

• Pull the weights up towards your sides, not your chest, to ensure that your back is working, not your biceps.

• Repeat.

• Place a barbell on the floor and put the appropriate amount of weight on one end.

• Get another straight metal bar to place under the barbell at the end with the weights.

• Stand stradling the barbell with the weights in front of you.

• Bend over as in the previous exercises, grasping the second metal bar with your palms facing inwards.

One-Arm Dumbbell Rows is the same as the dumbbell rows, except that you do one side at a time.

• To stabilize yourself you can place one hand on a bench at your side.

• Perform the exercise as described for the dumbbell rows

• Only one arm at a time.

• Repeat.

• Using a floor level pulley, grasp a handle with one hand.

• Assume a stable standing position (i.e.: legs spread with the opposite leg to the hand your using in front).

• Pull the cable handle towards your side, then return to the starting position, with a controlled movement.

• Repeat.

• Sit at a floor level pulley machine with a seat.

• Make sure that the machine is set up for you if necessary.

• Place a two-handled handle on the pulley and grasp it with your palms facing each other. Start leaning forward and as you pull the weight towards your stomach straighten-up.

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