The row exercise is fundamental for targeting the large muscles in your back. 

The row exercise is fundamental for targeting the large muscles in your back. 

1. Stand 1-2 feet behind a chair, with your feet slightly wider than hip-width apart.
2. Bend your torso over, keeping your core engaged and your back straight. You should be at a slight angle with your upper body parallel to the ground.
3. Grasp a dumbbell in your right hand, or if you don't have a dumbbell, you can use a water bottle or soup can as a substitute.
4. Brace your upper body by placing your left hand on the chair, ensuring stability.
5. Start with your right arm fully extended, hanging down toward the floor.
6. Keeping your right elbow close to your body and your shoulder slightly pulled down and back, initiate the movement by pulling the weight up towards your torso.
7. Focus on using your back muscles to perform the movement, rather than relying on your arm strength.
8. Continue pulling the weight until your right elbow is slightly behind your torso, squeezing your back muscles at the top of the movement.
9. Slowly and in a controlled manner, lower your right arm back to the starting position with your arm fully extended.
10. Repeat the movement for 10-15 repetitions, maintaining proper form and control throughout the exercise.
11. Once you have completed the desired number of repetitions with your right arm, switch to your left arm and perform the same exercise.

Remember to breathe regularly and engage your core muscles throughout the exercise. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.

Some men find that a clinical exercise physiologist can be motivational and more importantly, they can suggest a program of cardio and strength exercises that are helpful and that you can persist with independently. A regular and consistent exercise program is best, but the type and intensity of the exercises required will also vary between individuals(2).  Often seeing a local family physician or a physiotherapist in conjunction with a registered dietitian and athletic therapist is a great option to take control of this condition. Smart Food Now and exercise is also optominal for overall health.   

Before getting started, please check with your doctor to ensure this exercise is right for you. Presenter: Mr. Nick Pratap, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist