Tighten + Tone Tuesday

Happy Tighten + Tone Tuesday! It's a busy day here at Fit Armadillo because it's our wedding anniversary AND the start of our October contest <<click to learn more!  However, we are still ready to help you tone up on this Tuesday.  Today we're looking at another exercise that focuses on the back muscles, the single arm dumbbell row. Find a dumbbell and bench to try it out.

Step One: Hold your dumbbell in your right hand to start.  Place the knee of the opposite leg (your left leg) and your free (left) hand a bench.  Make sure your dumbbell-free hand (left) is placed directly under your shoulder on the bench and the knee you have on the bench (left) is directly below your (left) hip.  Tighten your abs to make sure you protect your back and spine. Pull your shoulder blades down and back by tightening your shoulder muscles.  Check your form in the mirror to make sure your back is flat.  The arm holding the dumbbell (right) should be straight and perpendicular to the floor.

Step Two:  Let's row! Breathe out as you lift the dumbbell up leading with your elbow and keeping your arm close to your body.  Continue to lift the dumbbell until it is even with your shoulder.  If your torso starts to rotate before this height, do not lift the weight to this level. 

Step Three: Back to start.  Breathe in as you slowly lower the dumbbell to the starting position and your (right) arm is straight.  Be careful not to rotate your torso or relax your supporting muscles (abs, shoulders, etc.) throughout the move.  If you notice yourself rotating or your back rounding, stop the exercise. 

Repeat this exercise for 10-15 times on your right side and then switch arms.  If you have the correct weight, you should be able to do no more than 10-15 reps with perfect form before needing a break.

Here is your visual for the exercise:

---

Do you perform this exercise? Let us know your thoughts by commenting below:

Tighten + Tone Tuesday

Happy Tighten + Tone Tuesday! Today's exercise is the Seated Row with a Resistance Band.  If you travel frequently, we highly recommend owning a resistance band or two to help you stay in shape on the road.  Here are your tips for using a band to strengthen your back on the road:

Step 1:  Secure a resistance band to a sturdy, heavy object. If you don't have a heavy object, you can wrap the band around your feet a few times.  Position the band so that it will be slightly lower than shoulder height when you are seated.  Sit on a mat on the floor with your knees slightly bent and your feet together.  Make sure you are sitting up nice and tall and your torso is vertical to the floor. 

Step 2: Bend forward at your hips and hold the handles of your resistance band.  Position your hands so that your palms face each other and your thumbs are wrapped around the handles.  If your band is secured correctly, your arms and the band will be straight and about parallel to the ground. Adjust your position if there is slack in the band. 

Step 3: Once you have the proper positioning, pull your shoulder blades back and down.  Tighten your ab muscles and breathe out as you pull the handles towards your body, bending at your elbows and continuing to pull until the handles reach your side.  Think about leading with your elbows to make this movement so that your arms stay close to your body.  Pause for a moment with your hands by your sides. Your shoulder blades should be squeezed together. 

Step 4: Breathe out and slowly straighten your elbows as you return to the starting position.  Make sure your upper body stays braced (abs in tight, torso does not round) throughout the movement.

Repeat 10-15 times for 2-3 sets adjusting the resistance in the band or your body positioning if you can do more than 15 repetitions without feeling your muscles start to fatigue.

 Here is your visual of the exercise:

Have you tried the seated row? Share your thoughts with us by posting a comment below: