Lying Lat Row

Starting Position:

• Lie face down on a flat surface, such as a mat or the floor.

• Extend your legs straight behind you, keeping your feet together.

• Your arms should be fully extended in front of you, with your palms facing down.

Engaging Your Body:

• Engage your core by tightening your abdominal muscles. This helps stabilize your body during the exercise.

• Keep your head down and neck relaxed, looking at the mat.

Movement:

• Simultaneously lift your arms and chest off the ground as you initiate the movement.

• Keep your elbows slightly bent as you pull your arms back towards your body, leading with your elbows and keeping them close to your sides.

• Squeeze your shoulder blades together as you bring your arms down and towards your hips, focusing on engaging your back muscles.

Return to Starting Position:

• Slowly lower your arms and chest back to the starting position, maintaining control throughout the movement.

• Make sure to keep your neck relaxed and not strain it by lifting your head too high.

Repetitions:

• Aim for 10-15 repetitions, ensuring to breathe steadily throughout the exercise.

• Rest for 30 seconds between sets if you are doing multiple sets.

Tips for Success:

• Focus on the movement of your back muscles rather than lifting too high or too fast.

• Keep your movements slow and controlled to maximize effectiveness and prevent injury.