I like to make the most of my limited gym time by working multiple body parts with one exercise; the Tipping Row is one such multitasking move. The rowing action targets the upper back and shoulders while the tipping seriously challenges the core. Not to mention, lifting your leg behind you works your back side. That's a lot of bang for your buck.
For details on the Tipping Row, just read more.
- With a five-pound dumbbell in each hand, bring your right leg behind you, keeping your left knee slightly bent.
- Exhale and pulling your abs toward your spine tip your torso forward while lifting your right leg up as your torso lowers (make one long line from the tip of your right toe to the top of your head). Bend your elbows out to the sides squeezing your shoulder blades together, bringing the weights to your chest (just like the Bent Over Row).
- Inhale and return to starting upright position.
- For a slightly easier variation, try tipping forward then rowing rather than doing both actions simultaneously.
- Do two to three sets of 10 reps standing on each side.
Make sure your are adequately warmed up before doing this exercise — you don't want to pull a hamstring. Also, if balancing on one leg proves difficult, practice Warrior 3; the pose is a great prep for the tipped over position.