The Body Sculpting Bible for Women (51 page)

Try to squeeze and hold that position for a 2-second count, focusing on an intense contraction of the back muscles. When you consciously squeeze the muscles at the top of the movement, you isolate specific muscles, increase their involvement, and optimize your workout.

Begin your descent downward with a slow and controlled movement.

As you reach the bottom, slowly and smoothly begin the movement upward again without resting. Make sure that no momentum is involved while changing over from the bottom position to the upward movement. Once again, when your form starts to get sloppy, STOP! Either reduce the weight or take a rest in preparation for the next set.

FAQ:

I sometimes see people bent over to a degree where their torso is completely parallel to the floor. Is this safe?

ANSWER:

No. When you bend over that much, you are more likely to injure your lower back. It is very important to maintain a lumbar curve in your lower back during this type of exercise. If you end to where your torso is parallel to the floor, it is not going to make the exercise any more effective- and is far more dangerous.

Dumbbell One-Arm Row

The dumbbell row emphasizes the same set of muscles as the bent-over barbell row with the added benefit of less lower back involvement. In addition, this exercise allows you to focus more on the back muscles because you will be doing one side at a time.

There are two ways to perform this exercise: one arm at a time or both arms at the same time (in which case the exercise will be identical to barbell rows except for the fact that the palms of the hands will be facing you). In this book we will discuss the more common one-arm version. This exercise variation is great if you have back problems or are concerned that you have not yet mastered the bent-over row exercise.

PROPER ALIGNMENT

This exercise is very similar to the bent-over row. You will be exercising the same muscle group, the back muscle; however, with the dumbbell row your position will be different and you will be exercising one limb at a time as opposed to two.

To start, pick up a dumbbell that is light enough to focus primarily on form. Many people find that practicing perfect form with a light weight is much easier than practicing with no weight. The reason for this is because the resistance helps you to feel the desired muscle being exercised, making it easier to isolate and stimulate that muscle.

Find a bench and set the dumbbell at the right side of it.

Position your right foot on the floor while positioning your left knee on the bench. Your left hand should be positioned slightly in front of your body on the bench. Lean slightly into your left hand to help support your body weight. Here you will be training the right side of your back.

Pick up the dumbbell with your right hand while remembering to support your body weight with your left hand.

Your back should be parallel to the floor. The back should be flat as you lean over from the hips and you should be looking straight ahead to help maintain balance and form. Do not look down or up during the exercise.

TECHNIQUE AND FORM

As you pick up the dumbbell, think about the muscle you are about to exercise; the right side of the back called the latissimus dorsi, or the “lats.”

Align your body in the exercise’s correct postural alignment.