Tone up your arms and strengthen your back muscles.

Teapot rows workout - Women's Health & Fitness


Target Muscles: Latissimus Dorsi, Rhomboids, Biceps, Trapezius

Step 1: Place one leg on a stable surface and engage glutes and core for a strong foundation. Relax shoulders and neck, bend foundation leg slightly, creating a soft knee.

Step 2: Place medicine ball in single arm, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the medicine ball hang at arm's length in front of your shoulders.

Step 3: Bend your elbow and pull the medicine ball to the side of your torso. As you row the medicine ball, rotate the same side of your torso upward. Pause, and then lower your body and the weight back to the start.

Reps/Recovery/Sets
12-15 reps x 3 sets; 30 seconds recovery between sets  (each arm)

Want to lose weight? Use our handy online calculator to find out your BMI and ideal weight, then choose a workout plan.

Don't forget to connect with us on Twitter and Facebook

!