- Keep your back flat
This exercise targets your middle back and provides a low cardio benefit. It also works your biceps.
Rhomboids (Middle Back), Biceps
1 Day a Week to
3 Days a Week
Starting Position: Position yourself on the row machine, feet flat on the ground and chest flat on the pad. Grab the handles with an overhand grip, arms fully extended.
- 1 Exhaling, simultaneously
pull your elbows straight back, keeping them close to your sides. Pinch your shoulder blades together the entire time.
- 2 Inhale and slowly return to the starting postion.
- 3 Repeat this exercise until you have completed all repetitions for the set.