Seated

This exercise is for the biceps, latissimus dorsi, and rhomboid muscles.

Exerciser

Position: Sit facing the resister with your back straight. Overlap your legs with the resister's, being sure to place your legs on top. Establish a good grip by interlocking your hands with the resister's or by firmly grasping his wrists. The exerciser's palms should be facing downward.

Action: Pull the resister toward you with a rowing motion while keeping your elbows elevated to shoulder height. Be sure to keep your back straight, and move only the arms.Next, slowly return to the starting position as the resister pulls your arms forward. Do 8 to 12 repetitions to muscle failure.

Resister

Position: Face the exerciser and sit with your back straight. Place your legs under the exerciser's legs; establish a good grip by interlocking hands with the resister or by firmly grasping his wrists.

Action: As the exerciser pulls, resist his pulling motion. Next, slowly pull the exerciser back to the starting position by pulling with the muscles of the lower back.

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