{"id":9368,"date":"2019-03-14T16:30:43","date_gmt":"2019-03-14T20:30:43","guid":{"rendered":"https:\/\/purlifefitness.com\/?p=9368"},"modified":"2019-03-14T16:30:43","modified_gmt":"2019-03-14T20:30:43","slug":"move-of-the-week-roman-chair-hyperextension-with-dumbbell-row","status":"publish","type":"post","link":"https:\/\/purlifefitness.com\/move-of-the-week-roman-chair-hyperextension-with-dumbbell-row\/","title":{"rendered":"Move of the Week: Roman Chair Hyperextension With Dumbbell Row"},"content":{"rendered":"

Article by: Aaron Brooks<\/a>, Purlife Delray – Personal Trainer<\/p>\n

Move of the Week – Roman Chair Hyperextension With Dumbbell Row<\/h2>\n

\"Delray<\/p>\n

    \n
  1. Lie face down on a Roman chair with the Pad under the hips, but below the pubic bone.<\/li>\n
  2. While face down on the Roman chair with arms hanging down. Grab light-medium dumbbells and hold weights directly under you.<\/li>\n
  3. Legs should be straight, with feet flat on the slanted floor plate.<\/li>\n
  4. Keeping the legs together hinge forward at the hip lowering you’re upper body toward the floor.<\/li>\n
  5. As you lift your body back to its original straight line position, pull the elbows out to the sides of your body, up to shoulder level, squeezing shoulder blades together.<\/li>\n<\/ol>\n

    Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 30 sec-1 min rest between sets.<\/p>\n

    \n
    \n

    \"Roman

    Legs straight with feet flat to start<\/p>\n<\/div>\n

    \n

    \"Roman

    Grab Dumbbells<\/p>\n<\/div>\n

    \n

    \"Roman

    Pull Elbows Back<\/p>\n<\/div>\n

    \n

    \"Roman

    Squeeze Shoulder Blades<\/p>\n<\/div>\n<\/div>\n

    Lower and repeat for 1 to 3 sets of 12-16 repetitions, with a 30 sec-1 min rest between sets.<\/p>\n

    HYPEREXTENSION MUSCLE ACTIVATION: quadratus lumborum, gluteus maximus, hamstrings and spinal Erectors<\/p>\n

    DUMBBELL ROW MUSCLE ACTIVATION: rhomboids, trapezius, infraspinatus, biceps brachii, posterior deltoid, latissimus dorsi<\/p>\n

    Aaron Brooks<\/p>\n

    Personal Trainer – Delray Beach Gym<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    Article by: Aaron Brooks, Purlife Delray – Personal Trainer Move of the Week – Roman Chair Hyperextension With Dumbbell Row Lie face down on a Roman chair with the Pad under the hips, but below the pubic bone. While face down on the Roman chair with arms hanging down. Grab light-medium dumbbells and hold weights […]<\/p>\n","protected":false},"author":1,"featured_media":9304,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[151,54,142,150,55],"tags":[],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t