Page 222 - Muay Thai Training Exercises

Strengthening:
++ Upper back muscles
+ Neck, rear shoulder, front upper-arm muscles

Starting Position
Take a lunge step and support yourself with one hand on
an exercise ball, another object, or your front thigh. Your
other arm hangs down with a dumbbell held in that hand,
your palm pointing toward your body. Your back is
straight, and the muscles of your stomach and buttocks
are tensed.

Execution
Pull your elbow up as far as possible to the rear and close
to your body. Next, lower your arm slowly, but not to full
extension. Repeat the exercise. Avoid compensating
movements of the upper body and shoulder, and make
sure your upper body is straight.

Variants
Advanced athletes can row with both arms and the upper
body bent forward. To do this, hold a barbell at shoulder
width, or hold two dumbbells in corresponding positions.
At the end of the movement, pull your elbows up and to
the rear, and move your shoulder blades toward one
another. Your back should remain immobile in the
process. Make sure that your abdominal muscles remain
tensed.