Rowing toward a strong upper back

To firm and strengthen the muscles in your upper back and rear shoulders, perform this exercise with one arm at a time. Be sure to keep your motions slow and controlled. Using correct form is the secret to making this exercise highly effective.

-- Karen Voight

1 Place your left hand and knee on a flat bench. Hold an 8-, 10- or 15-pound dumbbell in your right hand, with your arm straight down and your palm facing the bench. Bend your right knee slightly and move your torso to a flat position and parallel to the floor. Check to see that your left hand is just forward of your left shoulder and your elbow is slightly bent.

2 On an exhale, pull the dumbbell up to your rib cage and pause a few seconds at the top of the move. During this exercise, keep your arm close to your side and move your shoulders away from your ears. Lower your arm to the start position and repeat for 12 reps. Switch sides and repeat until you have completed three sets on each side.

Karen Voight can be reached at kvoightla@aol.com.