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One Legged Bent Over
Row
Start
Finish
This exercise is absolutely awesome!
It works more muscle at one time than most
people's full workouts! No kidding... it works the glutes, hamstring, and calf
on the standing leg while also working the lower back, middle and upper back,
shoulders, and biceps!
Plus, it also will quickly improve your
balance, coordination, and flexibility. It's one of my favorite exercises...
give it a try and you'll see why.
Start by holding weights by your side....
stand on one one leg... slowly bend forward until your back is as close to flat
as possible. Raise back leg as high as possible and hold by contracting the
glute and hamstring muscles on that leg...
While maintaining a flat back, pull your
d-bells up in a rowing motion and drive the elbows as far back as possible. Hold
this position for a second if possible and then slowly lower to the straight arm
position... again, be sure to maintain a flat back.
Do as many reps as you can and do both legs
of course. Start with a very light weight to get the hang of it first and then
work your way up.
While it may be a bit advanced for some,
there are ways to make it a bit less challenging...
If you are finding it difficult to balance
you can try performing it with no weights at all or place your back foot on
something for balance like a chair or wall.
Enjoy and please let me know what you think
:)
Jesse Cannone
P.S. Please tell your friends about my
"Exercise of the Day"...
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