In strength training, making a slight change in your position can often make a difference. Doing the same exercises the same way puts muscles on "autopilot." Changing hand position in bent-over rows focuses more on the biceps and mid-back.
-- Karen Voight
Step 1 Stand with your feet hip-width apart, and hold a dumbbell in each hand. Bend forward at your hips to form a long, straight line with your spine, knees slightly bent. Turn your palms forward, so they're facing away from your body with your arms below your shoulders.
Step 2 Inhale, and pull your shoulders back and down. On an exhale, contract your mid-back muscles and raise your elbows until your wrists are near your hip bones. Tuck your elbows close to your body. Pause for a moment and squeeze your shoulder blades together without hunching. Feel the bottom of your shoulder blades pull toward your spine. Lower your arms and repeat 12 to 15 times. Repeat set.
Karen Voight can be reached at firstname.lastname@example.org.Copyright © 2014, Los Angeles Times