4. One-Leg Low-Row With Leg Lift
Works: abs, back of shoulders, mid-back, butt
A. With a dumbbell in each hand, stand with feet hip width apart. Step right foot about 18 inches forward and bend forward about 45 degrees so your chest is almost facing the floor. Keep back straight and abs tight. Arms should be hanging straight down from your shoulders.
B. Bend arms, pulling the dumbbells toward your shoulders and squeezing shoulder blades together. Elbows should be pointing behind you. As you bend your arms, lift your back (left) leg off the floor until your foot is almost level with your hips.
C. Slowly lower your back foot to the floor and straighten arms. Repeat 12 to 15 times, then switch
legs for another 12 to 15 times.
Make it easier: If you find it hard to balance, do these without the leg lift.