The Body Sculpting Bible for Women (52 page)

Let the dumbbell hang down.

Slightly lift the right shoulder blade, making sure that it maintains a level position.

Begin rowing the right elbow up toward the ceiling, allowing the back of the arms (triceps) to lead the motion.

Row the right elbow and back of the right arm up towards the ceiling, and row as far as you can until the back of the arm and elbow reach the level of the torso. Make sure that you are fully contracting the right side of the back muscles. Imagine that there is an egg in the middle of your mid-back. Your objective, when the dumbbell is being rowed, is to squeeze the right side of the back muscles to the left and crack the egg with your back muscles.

Try to squeeze and hold that position for a two-second count, focusing on an intense contraction of the back muscles.

Begin your descent with a slow and controlled movement.

As you reach the bottom, slowly and smoothly begin the movement upward again without resting. Make sure that no momentum is involved when changing over from the bottom position back to the upward movement. Again, when your form starts to get sloppy, STOP! Either reduce the weight, or take a rest in preparation for the next set.

FAQ:

I always see guys using big weights during this exercise. I want a powerful back. How heavy should I go?

ANSWER:

Have you ever paid close attention to the people using those huge amounts of weight for this exercise? Often, the person is barely bent over and is using more momentum than a sling shot. The objective of this exercise is to stimulate the back muscles. Let the muscles you intend to stimulate do the work, not your ego! That will get you your sculpted back.

Two-Arm Row

This is a great exercise for your back, but improper form could lead to injury. This exercise is not recommended for people with back problems. Instead, try a seated low-pulley row with a v-bar. Make sure you maintain perfect form for this exercise and never slouch the back forward as this can cause back injury. If you are new to this exercise, begin using a small amount of weight.

PROPER ALIGNMENT

Hold a dumbbell in each hand with your palms facing your torso.

Your knees should be bent slightly, head up, and your shoulders back. The weights should hang with your arms perpendicular to the floor.

Now, push your torso forward by bending at the waist, keeping your back straight until it is almost parallel to the floor.