The exercise is targeted at rowers who need a lot of muscle power to paddle through very rough waters. The exercise comprises carefully designed circuit training workouts to develop several parts of the body at once. It builds the chest, the inner tings the biceps and the forearms. It also helps the individual develop stamina and endurance. Though specifically designed for rowers or rafters, athletes can benefit from the intense calorie burnout for a great muscular look.
The workout requires that maintain a weightlifter's posture and lift the weight from the floor by the middle. You first pause at the chest, bring it down o your knee and then back to the floor. In the subsequent move, you will bring the weight to your chest and then down onto the floor. In the next exercise, you will lie backwards on a bench, draw hips towards hips, and keep lifting weight up and down. I another set, you will squat and then jump as high as possible and placing your palms on your chest whilst in mid air. For the next exercise, you will get back to the weight lifting but this time you will lift the weight only up to the knee level and drop again. Next, hold your body on a bar and pull your body up several times. In the subsequent exercise, lie backwards on a mat and place your hand at the back of your ears and pull your body up and down. Now turn over and lie such that your feet extend over the mat. Place your hands at your back and pull your body up and down. In the next workout, place the weight lifts at your back, lift up and bring it back to position. In the last exercise, stand on a bench and with your hands at the back of your ears, bend down and lift up again.
You need to do 20 reps three times for these workouts.
As a caution, choose weights that are not too heavy so you do not risk an injury.
This exercise is a must for every rower who wants to develop extra strength for his arms.
