Barbell Bent-over Row

Stand with your feet shoulder-width apart and take a shoulder-width overgrip on the barbell. Bend your legs slightly, keep your arms straight, and your back flat. Reach down to grasp the barbell and slowly pull the barbell from straight arms\’ length directly upward to touch the lower ribcage. Reverse the movement to slowly return the barbell to the starting position. Repeat.

(Primary muscles: latissimus, trapezius, posterior deltoids, biceps, and forearm flexors)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Back Extensions

Lie face down on the floor with your hands at your sides, next to your hips. Slowly raise your shoulders and chest off the floor about five inches by contracting your back muscles. Keep your lower body relaxed and your head in line with your upper body. If it helps, you can keep your eyes focused on a spot on the floor about a foot in front of your face. Hold for one second, then slowly lower your upper body to within one inch of the floor. You should feel your lower back muscles equally on both sides.

(Primary muscles: spinal erectors)

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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