Independence Row
Beginner: Bent Over Row
The starting position for this move is similar to that of a deadlift, with hinged hips and a flat back. Hold a dumbbell in each hand and stand with feet hip-width apart.
Hinge at the hips until your chest is parallel to the floor and back is flat. Lower dumbbells to the floor until arms are straight.
Squeezing the shoulder blades together, slowly bend your elbows to pull the dumbbells back toward your hips.
Make sure to keep your elbows tight next to your body. Return to starting position. Do this bent over 10 times.
Moderate: Single Leg Bent Over Row
Holding a dumbbell in each hand, stand with feet hip-width apart.
Hinge at the hips until your chest is parallel to the floor and back is flat.
Lift one foot off the ground and extend it straight back. Lower the dumbbells to the floor until elbows are completely straight. Make sure to pull the shoulders down and away from the ears.
Squeeze your shoulder blades together, draw your belly button toward your spine, and slowly bend your elbows to pull the dumbbells back toward your hips. Return to start. Do this single leg row 10 times before switching legs.
Advanced: Plank Row (Renegade Row)
Place two dumbbells shoulder-width apart on the ground. Start in a high plank position, with shoulders stacked over the hands, each hand gripping a dumbbell, feet hip-width apart.
Pull your shoulders down and away from the ears, and slowly bend one elbow back, keeping arm close to your side as you pull the dumbbell up toward your hip.
Return to starting position, placing the dumbbell down softly.
Do this 10 times before switching to the opposite arm. #fitnessclub #womanfitness #fitnesscenter #Fitness #healthyliving #daypass #gym
