- Keep your head up
- Keep your back flat
Bent Over Rows Alternating
This exercise targets your middle back and provides a low cardio benefit.
Rhomboids (Middle Back), Latissimus Dorsi (Lats)
1 Day a Week to
3 Days a Week
Starting Position: Stand with your feet slightly wider than shoulder width apart, toes pointing forward. Hold a kettlebell by the handle in each hand with an overhand grip, hanging your arms straight down at your sides. Bend forward slightly so your back is at a 45 degree angle to the floor, pushing your backside towards the wall behind you. Your hands will be just past your knees.
- 1 Exhaling, slowly lift one elbow straight back, keeping it close to your body, bringing the kettlebell by your outer thigh. Keep your other arm in the same position. Pinch your shoulder blades together the entire time.
- 2 Inhale and slowly return to starting position, arms outstretched.
- 3 Repeat with the opposite arm.
- 4 Repeat this exercise until you have completed all repetitions for the set, alternating arms.