Health_Fitness_UK_July_2017
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TARGET<br />
ZONE<br />
BACK<br />
This month, expert trainer Jean-Claude Vacassin,<br />
owner of W10 Performance Gyms, helps you<br />
focus on working your back to the max<br />
BACK<br />
Keep your spine<br />
as straight as<br />
possible throughout<br />
the movement. Don’t<br />
let your back<br />
round.<br />
HAMSTRINGS<br />
To get your legs<br />
fired up, keep your<br />
hamstrings engaged<br />
throughout. This<br />
will stabilise your<br />
hips.<br />
A<br />
B<br />
1. BENT-OVER ROW<br />
BENEFITS: Done correctly, the bent-over row will build<br />
strength across your entire back, hamstrings and core.<br />
Hold a dumbbell in each hand.<br />
Bend over at the waist, aiming to get your upper body parallel<br />
to the floor. Keep your back straight (A).<br />
Brace your back and row the dumbbells up to your body (B).<br />
Squeeze your back muscles tightly at the top of the move and<br />
keep your elbows as close to your body as you can, before<br />
slowly lowering the dumbbells to the start position.<br />
CUT OUT AND KEEP<br />
92 <strong>Health</strong> & <strong>Fitness</strong> // healthandfitnessonline.co.uk
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