CORE: "Partner Off Ground Back Row"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

 [Photos To be posted]

1. One partner sits on ground.

2. Other partner faces bottom partner with split stance foot position.

3. With one arm the top partner will reach forward, down, and across to "wrist lock" with bottom partner.  It is important for top partner to rotate the grasping arm and that side of the trunk forward to begin this exercise.

4. Top partner pulls shoulder back while rotating spine then finishes with a bicep curl action as the bottom partner comes completely off the ground into semi-standing position.

5. Ideally the bottom partner DOES NOT forcefully stand up.  Bottom partner's legs should be in "neutral" so top partner has to do all the work.

Tips: Don't compensate by not rotating or just primarily doing a bicep curl.  Get your back and core engaged by rotating forward to begin then rotating back during the actual "back row" portion of the exercise. This is a great transverse rotational exercise for the back and core if done properly.

• Options: If it is too hard to pull the bottom partner off the ground, have the bottom partner only lower to a "chair position" with their knees at about 90°.  Bottom partner can also assist by using their legs to "stand up" thus taking some of the work away from the top partner.  Pick a level that is challenging but not too easy or too hard.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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