• Bent Over Barbell Rows. Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold a straight bar with an overhand grip and with hands a little wider than shoulder width. Keep legs slightly bent. Hold the bar at arm's length straight down and pull the bar straight up to the lower part of your chest. Slowly lower the bar back to starting position. Remember to keep your head up and back straight at all times.
  
  
• Seated Cable Rows. Sit down at a low-pulley rowing machine with your feet flat against the footrests and your knees slightly bent. Bending only at the waist, lean forward and grasp the pulley handle in front of you. Your palms should be facing each other. Keeping your back straight, slowly draw the handles back to your stomach while at the same time leaning back at the waist until your upper body is perpendicular to the floor. The handles should reach your stomach just as your upper body reaches the upright position. Slowly return to the starting position by leaning forward from the waist while extending your arms in front of you. If you don't bend at the waist during the movement then this exercise will work you lats instead.
  
  
• Rhomboid Shrugs Lay facedown on an incline bench and grab two dumbbells. Allow your arms and the weights to hang. Then squeeze your shoulder blades together and hold the contraction. Release and repeat.

Please consult with a health professional before undertaking
any program which involves strenuous activity.