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Today’s Workout column: Exercise focuses on back muscles, biceps, triceps

Marlo Alleva
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Ashland Times Gazette

When and where will you get your next workout in?

That is a popular question among many of us: the gym? The local park? Your living room?

Wherever you end up it’s in your best interest to have simple and versatile moves on your to-do list.

Today’s move is a seated row with a resistance band. This exercise will mainly focus on your back muscles, but your biceps and triceps will be working as well. You will need a stretchy resistance band and a flat surface for this exercise.

Begin this move by sitting on the floor. Keep your legs together and extend them straight out in front of you. Hold your chest tall and engage your abdominals for a sturdy position. Holding the handles or ends of your band, loop the center portion around your flexed feet, making sure the length of your band is pulled taut before you start.

Now, you are ready to move. With the ends of your band in each hand, elbows bent and arms tucked into your sides, you are ready to start rowing. Begin pulling on your resistance band, pushing the elbows straight behind you. Focus on squeezing in your back from top to bottom. Once you reach your tightest contraction, begin to release the move slowly back to the start. Keeping the band taut, continue in your rowing for at least 10 times. The tightness of your band may determine the number of repetitions you choose. Taking a small break in between each set, shoot for at least three sets total.

It is important for you to keep good control and form while performing this exercise. Slouching can cause back pain or a pinched muscle.

This exercise is very versatile and can be performed anywhere you choose to get your fitness on.

Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.com.