Left: Position 1; right: Position 2

Now that the holidays are pretty much over, we can focus more and get our lives — and our exercise routines — back on track.  If you’re like a huge amount of the population, one of your main resolutions must be about getting shapelier, thinner, healthier, fitter, etc.  This collectible series of articles is all about resistance exercise and resculpting your body as ONLY resistance exercise can.  No other form of exercise can reshape a muscle the way YOU want — would you like a larger chest and smaller legs?  Doable!  How about a bigger butt and smaller arms?  No problem.  Tighter back, curvier shoulders, leaner thighs — whatever it is you want for yourself, you can achieve it — all you need is the motivation to get you going and keep you at it, and the unbiased information we’re bringing directly to you.

The first body part we discussed was the chest. Right now, we’ll discuss the back, and how to make it either stronger and thicker or leaner and more toned.  I’m sure there are some people who don’t quite see the importance of exercising or reshaping the back — some of my clients have complained about having to work on a body part that they think no one really sees.  I’ll tell you what I tell them — the back is one of THE most important body parts to take care of because a) aesthetically speaking, it can make you look like you have a small curvy waist — even if you don’t, and b) having a strong back enhances your posture so you look — and feel! — tall and youthful.  This is what exercising the muscles is all about - it’s completely true that if you don’t use it, you lose it, so what we’re doing is finding the best possible way to “use it” for our requirements.

The exercise we’re using to get our backs in shape is the One-Arm Dumbbell Row.  I like this exercise because the position is well-supported, both by the knee and the arm on the bench and you can go as heavy as you want or do as many repetitions as you like because there’s very little chance of injury if you stick to the pose and keep your stomach muscles tight.  You’ll also be working the shoulders and the upper arms, but in this illustration, you’ll see specifically the part of the back that is used.  This is a part that many women complain about because it isn’t firm.  If you’re one of those that have complained about that, this is the perfect workout for you.

The image (above) comes from this site: http://thetruthaboutfatlossforwomen.com/2009/04/05/beautiful-strong-back...

There’s a video on this page that shows clearly how the One-Arm Row should be done. Let me reiterate that this program is for both men and women.  And although I can assure success, how much success will entirely depend on you - and the three basic factors:
a) the resistance or poundage you choose to use,
b) the frequency of your workouts, and
c) the strict form you use for the exercises.

Remember that the rep and set recommendations are something to work up to as you increase strength and get used to the movements. 

One-arm Dumbbell Row

• Stand beside a bench and place first one knee on it, then the arm on the same side.  The torso should be stretched out and the back in neutral spine (not arched nor hunched).  The leg on the ground provides stability and support, so find a good spot for it where the entire foot can be placed solidly on the ground.  If you don’t have a bench, a bed or sofa or even a chair or low table is fine.  Keep your head from lifting while in this position so that you don’t put stress on the spine and neck.

•   Grip a dumbbell with the free hand, palm facing inwards, and allow it to hang downwards from the shoulder. Pull it upwards, bringing the heel of your palm or thumb directly up towards the ribs.  Exhale when you pull the weight upwards, inhale when lowering to start position.  Repeat until the exercise is done, then go to the other side. 

Caution!

a. When you lower the weight, do it smoothly and not too quickly, it’s a lowering rather than a drop back down.

b. Keep your elbows soft, not locked, even at the lowest position.  As much as possible, try not to rotate the torso as you lift the weight.

c. When you release the dumbbell onto the ground after this exercise, or before you shift to the other hand, do it gently and lean withe your entire body so that the back isn’t overstretched.