Paleo Workouts For Dummies
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The bodyweight row is a horizontal pulling exercise. You can think of it almost as a reverse push-up. The row strengthens just about all the muscles of the back as well as the shoulders and biceps.

Furthermore, the row is easily scaled, like the push-up, simply by adjusting your angle. For an easier row, start more upright. To increase the difficulty, work your way into a more horizontal position.

Here’s how to do the bodyweight row:

Grab hold of a bar or a set of straps.

If using straps, tug on them to make sure they’re secure before leaning back.

While holding on to the bar or straps, lean back and adjust your stance until you find a challenging angle to work from.

While holding on to the bar or straps, lean back and adjust your stance until you find a challenging angle to work from.

Be sure to keep your back flat, your shoulders back (don’t let them pitch forward), and your armpits tight like you would in a swing. There should be a straight line running from the back of your head down through your tailbone, just as if you were in a push-up.

Start to row yourself up by driving your elbows down toward your hips.

Start to row yourself up by driving your elbows down toward your hips.

At the finish, your hands should land in line with your sternum.

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Dr. Kellyann Petrucci, author and nutritionist, appears on various news streams nationally and conducts workshops and seminars worldwide to help people feel — and look — their best. She is also the author of the popular website www.DrKellyann.com and gives daily news, tips, and inspiration on Twitter @drkellyann. Patrick Flynn, a fitness minimalist, conducts workshops and certifications worldwide, teaching people how to get more fit with less — but more effective — exercise. He is the driving force behind ChroniclesOfStrength.com, a top-500 health and wellness blog.

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