A: Holding a 3-, 5-, or 8-pound dumbbell in each hand, stand with your feet hip-width apart and knees slightly bent. Lean forward from your hips, not your waist, keeping your back flat; dumbbells should be in front of your knees.
B: Pull dumbbells up toward the lower part of your chest, keeping upper arms and elbows next to your ribs. Concentrate on squeezing your shoulder blades together until dumbbells touch your abdomen. Lower the dumbbells slowly, then repeat 10–12 times.
Too much, too soon? Lie on your stomach and chest on an incline bench to do this exercise. Progress until you can do it unassisted.
Why do it now? Sitting at a desk or computer wreaks havoc on your posture. It stretches your back muscles and shortens your chest muscles so you end up hunched. “Over time, that posture causes wear and tear on the body, especially the lower back, because you’re not up and balanced over your hips,” exercise physiologist Richard Cotton says. “When things don’t line up, they begin to break down.” Strengthening your midback with the Bent-Over Row pulls your shoulders back and makes you stand more upright. Good-bye hunch!
