We can make it easier for ourselves by training intelligently and remembering our 3 planes (that I covered in the April 12 edition). Do the same number of repetitions and the same weight on your right and left sides, even if 1 feels easier — the weaker side will catch up eventually. Train your upper body AND your lower body — legs aren’t there just to get you from mirror to mirror, you know. Finally, work your front as hard as your back — don’t let your posture revert to the fetal position by over-training your chest and abs and under-training your back.
So now we must add an exercise to balance our chest press (from the May 10 edition) — the Band Back Row with Back Step. Attach a band to something sturdy at shoulder height.
Facing toward the attachment point, hold your arms straight out in front of your chest, palms facing the floor, letting the tension of the band pull your arms away from you. Draw your elbows down and back to your sides. Your hands should simply follow your elbows without straightening your arms at all.
While this is a useful triceps exercise, it isn’t what we are addressing here. As you are drawing your arms back — or rowing — be sure to squeeze your shoulder blades together and stick out your chest, keeping your chin level throughout. Once you have reached the end range of motion let your arms back to the starting position, allowing your shoulder blades to relax and spread apart.
Once again, you can make it a bit more challenging by taking a back step while you row, returning forward as you extend your arms back to the starting position. Alternate legs as you perform 20 repetitions. With good form, upright posture and a strong core you’ll get a good workout in your upper back.
Jon Frothingham is a NASM-CPT certified personal
trainer at Natural Fitness in Falmouth. To learn more about
personal training contact him at 781-3900 or visit www.naturalfitnessme.com.