1 Arm Dorsal Raise

The 1 arm dorsal raise is a good exercise for developing strength in the lower back.

1 arm one dorsal raiseKeep your feet on the floor when doing this exercise to avoid excessive pressure on the lower back.

Place your hands under your forehead, palms facing down, with your elbows out wide to your sides.

Keeping one elbow on the floor, smoothly raise your upper body and one elbow off the floor, aiming to raise the lifted elbow 10 – 14 inches off the floor.

Focus on using the muscles of your lower back to initiate the lift, then those of your obliques to aid the rotational movement.

Hold in the upper phase for 2 – 3 seconds prior to slowly returning back down to repeat again for desired reps.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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