Out of Office Fitness: Dumbbell Row | Fit with Four Seasons

Out of Office Fitness: Dumbbell Row | Fit with Four Seasons


(upbeat music) – Two, one more Rich, down and up! So Rich as we focus on really pulling the shoulder blades back
and addressing the posture, I’m just gonna spin you
around for a second, right over here, between
the shoulder blades, these are called the rhomboid muscles. And what the rhomboid muscles do is they pull the shoulder blades back, lifting your chest up and
lengthening your midsection. So if you just slouch
for a second, right now the shoulder blades are
far away from each other, and as we really work
these muscles we’re pulling them back and we’re
strengthening the rhomboids in the process. So, how we do this is a
single-arm dumbbell row. So I’m gonna have you get
into a long lunge position, left arm, leg forward, right leg way back, putting your, perfect,
left forearm is resting on that left knee, reaching
down with the dumbbell, and you’re gonna drag
it up along your ribs, up towards your spine, and
back down to the ground. Punch the ground, elbow to ceiling. Punch the ground, elbow to ceiling. And as you do this, I
can feel that scapula pull in towards the spine,
and away, keeping that spine rigid, look at my hand it’s
right up here a little bit. So the head’s not up all the way, but it’s just not looking down. And so you’re doing such a good job of drawing that elbow up,
the other thing you’re doing, you’re not just pulling that elbow up, you’re pulling that elbow
up and towards the spine. So it’s that up and in
motion that really is the key to activating the
rhomboids and pulling those shoulder blades all the
way in and all the way out. One more Rich, all the
way up, all the way down! And relax, well done. Good job, excellent. (funky, upbeat music)

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