The PLATE BENT OVER ROW is a great exercise for strengthening the back.
To perform the plate bent over row hold the plate with both hands, palms facing each other. Stand with feet about hip width apart and knees slightly bent, bend forward from your hips holding the plate with straight arms. As you bend forward shift your weight back to your heels and move hips behind your ankles. Keep your back flat and slowly pull elbows back, pulling shoulder blades together and lift the plate toward your chest/tummy. Slowly lower plate to start position. Exhale as you pull weight up and inhale as you lower the plate.
ConikiXXX Week 4, Workout 1
Do x 15-20 reps
ConikiTV uses and recommends the Gymboss Interval Timer
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