back exercise

Start with Proper Form: Sit tall with your back straight and shoulders relaxed. Hold the handle with both hands, keeping your grip light. Learn the Rowing Stroke Steps:
Catch: Lean slightly forward, knees bent, and arms straight. Drive: Push with your legs first, then pull the handle toward your chest. Finish: Sit upright, legs straight, and handle at your ribcage. Recovery: Reverse the motion—extend arms, bend knees, and return to start. Focus on Your Legs:
Most power comes from your legs, not just your arms. Push with your legs during the drive phase. Maintain a Smooth Rhythm:
Avoid rushing. Row with a steady pace to avoid injuries and improve endurance. Set Your Resistance Wisely:
Start with low resistance to learn proper technique. Increase gradually as you get stronger. Engage Your Core Muscles:
Keep your core tight to protect your lower back and improve efficiency. Breathe Properly:
Exhale as you push with your legs and inhale as you return to the starting position. Warm Up and Cool Down: Begin with 5–10 minutes of light rowing and finish with stretching exercises. Practice Consistency: Rowing a few times a week is better than overdoing it in one session. Monitor Progress:
Use the monitor on the machine to track distance, time, and strokes per minute. Aim to improve gradually. These tips will help you get the most out of rowing while minimizing the risk of injury.



The dumbbell row is an effective exercise that targets your back muscles, shoulders, and arms. It also engages your core for stability. Here’s how to perform it step-by-step

How to Do a Dumbbell Row: 1. Starting Position:

Hold a dumbbell in one hand. Stand with your feet shoulder-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your chest slightly lifted. Rest your non-working hand on a bench or sturdy surface for support. 2. Engage Your Core:

Tighten your core muscles to stabilize your spine and prevent rounding your back. 3. Row the Dumbbell:

Pull the dumbbell toward your waist while keeping your elbow close to your body. Squeeze your shoulder blade (on the working side) at the top of the movement. 4. Lower the Dumbbell:

Slowly lower the dumbbell back to the starting position, fully extending your arm. 5. Switch Sides: Complete the desired number of repetitions on one side, then switch to the other arm.