Strength: "1-Arm Bent Over DB Row"

Keep back flat like table top!

Directions: Perform my Dynamic Warm-Up exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Place a knee and hand on same side onto a bench (you can also use a stability ball or just stand on the ground).

2. Drop upper body down until your back is flat like a table top.

3. With square shoulders, lift the DB up without twisting your upper body.

4. Return DB down into starting position without rounding or dropping your shoulder--keep everything flat and square!

5. Repeat all reps on same side then switch to other side and finish your set.

Tips:  Keep your back flat and shoulders square!  Put the emphasis on your upper back.

• This is a very old school back exercise that is still great to have in your routine.  I can't say enough about back exercises because they are so healthy for preserving good posture and maintaining body line balance so you don't slouch.  Good back strength will help "pull" you away from slumping and bad posture.

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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