One Arm Row

1. While holding a book in your right hand (see book weight chart from January 25, 2014) place your left knee on a wheel-less chair and bend forward so that your torso is parallel to the floor. Try to keep your back as straight as possible (this might be challenging for some).
2. Your right arm should hang straight down.

3. Bending your elbow, lift the book up until your upper arm is parallel to your body or just beyond horizontal.

4. Hold for 1-2 seconds and then bring back down to starting position.
5. Repeat 10-12 times to complete 1 set.
6. Switch sides.
7. Do 1-3 sets on each side.
8. Try to keep your back straight throughout. Only your arm should move.