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Prone Row & Press: Working the Back (Posterior) Side of the Body

Lie on your stomach with your arms extended overhead by your ears. Lift your chest, arms, and legs off the ground, while simultaneously squeezing the butt. With your arms and legs off the ground, pull your elbows (at 90-degree angle) in toward your sides, then double punch-push overhead. Repeat this motion five times – with the arms and legs above the ground, while contracting the butt.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.


Mackie and April share exerises every Wednesday on WWL-TV