News 4 at 4

Jun 22, 2012 8:05 PM

Commit to be Fit: Single Arm Rows

TUCSON - On News 4 Tucson at 4 p.m. today, our exercise contributor Anita Kellman stopped by and showed us how to do single arm rows.

This exercise primarily strengthens the muscles in your back - trapezius, rhomboids, and latissimus dorsi).

The single arm row also builds strength in your arm (biceps), and shoulder.

Not only does exercise elevate your mood, you will get stronger, and remain flexible. This is so important as we age, Anita says. We take for granted, things we do, such as pushing, pulling, or reaching.

Various examples of everyday functions that use these muscles:

1. Pushing on the arms of a chair when standing up
2.Pulling a draw open
3.Picking up a shopping bag
4.Overhead movements

Some tips while doing this exercising:

1.Keep the abs tight to support the back. (also works the abs...bonus for you!)
2. Bend the knees.
3.Do the exercise slow and steady. Better yet, try negatives! Raise up, and lower slowly!
4. Use the basket to your advantage...as you get stronger, add more produce.
5. By doing single arm exercises, you concentrate more on the muscles used. You will find your dominant side usually stronger. This is a great way to focus on building strength on both sides.
Remember, be creative! This is a perfect exercise to do without dumbbells.

Try shopping using just the hand held basket. You will be surprised what a workout you will get by just holding that as you shop. Not only that, but you will be more aware of what you put in your basket. You probably will think twice, before you put that 2 liter of soda in there! Don't stop there, throw in some bicep curls while you are standing in line!

Be a good shopper.

Check out the video above for a demonstration of the single arm rows.

Motivational Quote:

"Nothing is more expensive than a missed opportunity."

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