5-MINUTE TR AINER
What it is
How to do it
The single-arm row tones the largest muscle of your back, which can minimize the dreaded bra-strap bulge. It works the biceps and the shoulders, too, and so improves your posture by counteracting muscle imbalances created by driving, daily computer use, and other activities, says Joan Pagano, the author of Strength Training Exercises for Women, who provided this routine to Real Simple. “And it can improve your performance in tennis, golf, and other sports,” she adds.
HOLD a three- to five-pound dumbbell in your left hand.
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STAND in a lunge position with your right knee bent over your right ankle and your left leg extended behind you. Your right hand should be resting lightly on your thigh. LEAN forward from your hips while keeping your back straight. Your left arm should be extended straight down, so that it hangs slightly in front of your shoulder. EXHALE as you bend your elbow and pull the weight up to your waist. Keep your shoulders square to the front and your arm close to the left side of your body as you pull.
Make it harder To advance this move, use a heavier dumbbell and a weight bench. Keeping your back flat, put your right knee and right hand on the bench and your left foot on the floor. Without twisting your torso, do 10 reps with your left arm, then switch sides.
INHALE as you slowly return to the starting position. REPEAT the move 10 times, then switch sides. Complete two to three sets of 10 moves on each side.
B O DY C H E C K
Muscles trained
1 Before you lift the weight, pull your shoulder blade back slightly and keep it engaged as you move. This isolates the muscle groups you’re strengthening. 2 Avoid leaning too heavily into the hand resting on your thigh. Its purpose is to help you balance, not complete the move. 3 Don’t tuck in your chin or tilt your head back. Instead, align your head and spine by looking forward about three feet.
Back, shoulders, and biceps.
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Written by
Kimberly Dawn Neumann Photograph by
Henry Leutwyler
JULY 2015
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THE SINGLE-ARM ROW
