Fitness Coach Chris Freytag demonstrates the mid-back row and shows you how to simplify the move or add a challenge
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Chris Freytag: Good posture and a strong back are important as we are aging. So lets talk about a mid back row, which is a great exercise to help strengthen your back and help you with better posture. Keep your feet about hip width apart, hinge over from your hip flexors, nice long spine, keep your abs tight and drop your hands down. You are going to pull straight back naturally, good rowing motion working your back large muscle, excellent. Keep your abdominal tight, protect your low back. Now to make it a little harder lets go ahead and balance on one leg and work one arm at a time. Putting one weight down I am going to balance on that one leg. Keep your hip facing the mat, keep your shoulders facing the mat and just tip it over. Drop that one arm down and row with one arm. When you work unilaterally that's one side of the body at a time, it adds quite a challenge for the core body, rowing back working those large muscle. Of course, switch over to the other side also. Now to make it a little bit easier if you are just beginning, go ahead take the chair and take it to a seated position to take some of the stress of your low back. Hinge over from your hip flexors with a nice long spine, drop those hand weights down and naturally row back. Good working that large muscle in your back, excellent. This will help you stay stronger and stand taller as you age.