The Bent Over Continuous Row!

Let me start out by saying I love this exercise!

Rips ups your back, tones your butt and hamstrings and also works your abs!  Doesn't get much better then that!

Must be done correctly so you don't hurt yourself

Here are the steps........

1)  Use a lighter dumbbell then for a normal row.

2)  Stand feet about 5 inches apart with a slight bend in your knees

3)  Flex your glutes and hamstrings and bend over from the waist

4)  Squeeze your should blades together, abs have to be tight and keep your back straight

5)  Bend over as far as you can while keeping your back straight

6)  One arm at a time while holding all the above lift with your elbow

7) Then switch sides and keep it moving the whole time

8)  Pretend like there is a pole going right down your spine and your just rotating around it without letting it move.

9)  Make it continuous until you can't perform it with the right posture and make sure you do equal on each side.