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Get Lifted: Seated Rows

Rowing is a great exercise for the upper back and there are so many variations of this simple move. Here's another way to add rowing into your strength training routine. If you don't have access to a rowing machine, or the weight machines at the gym, you can use a resistance band or tube instead.

  • Sit on the floor with your legs straight out in front of you. Secure the band around the bottoms of your feet and hold on to either end of the band.
  • Sit up nice and tall with your shoulders over your hips. Not only will this protect your back from injury, but it will also strengthen your core and improve your posture.
  • Keep your arms in a neutral position, with your elbows slightly bent. Inhale to prepare and as you exhale, pull the band back and bend your elbows behind you. Try not to move your torso, since you're trying to target your upper back and arms in this exercise. Focus on making your movements slow and with control. This is one repetition.
  • Repeat for a set of 12 to 15 repetitions.
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