The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 269

Seated

Rows

1. Place feet against a stationary
   object or foot rest. Knees slightly
   bent.


2. Hold pulley handle at chest height,
   arms extended. Shoulders will roll
   forward, back remains straight.


3. Using upper back, pull handles to
   middle of chest, keeping forearms
   parallel to floor. Do not rock back-
   wards or forward during movement.


4. Pause, then return to starting
   position. Exhale pulling, inhale
   extending. Repeat steps 3, 4.

One Arm

Dumbbell

Rows

1. Place left knee and hand on bench,
   right leg held straight. Keep back
   straight.


2. Hold dumbbell with right hand. Pull
   straight up to rib cage.


3. Lower dumbbell to starting
   position. Exhale raising dumbbell,
   inhale lowering dumbbell.


4. Repeat steps 2 & 3.


5. Reverse position and repeat
   movement on opposite side.

Hyper-

extensions

1. On a hyperextension bench, lean
   hips forward on lower flat pad until
   top of hips are over front end of pad.


2. As you slowly lean forward and
   bend down, let ankles lock under back
   of the rear pads.


3. Pause, then slowly return to
   starting position.


4. Exhale when raising torso, inhale
   when lowering torso.

Exercise Instruction Diagram