Hi, my name is Shane Freels with livestrong.com. Today, we're going to show you several exercises for a competitive rower. Now, when I talk about plyometrics for a competitive rower, the reason why is because they have an explosive move when you're pushing off and using the whole body in one motion. So, I like to do good strength training exercises for the athlete and a good squat, lunge, all those kind of exercises. But then, you're going to get into plyometric phase. We'll go on that initiation, of that explosion when they really hit that row as hard as they can, pushing as hard as they can. So, plyometrics are essential for a competitive rowing. When we look at how we're going to strengthen the back, we talk about doing the overhead pull-ups to train, strengthen the latissimus dorsi from an overhead position and we're also talking about strengthening it from a rowing position just as they rower does the rowing exercise. Now, I love to use dumbbells because it's not a fixed range of motion. You got to work on balance, stabilization, a lot of the intrinsic fiber muscles that you're really trying to work on. So, as we get ready to do that exercise, you're looking for core stabilization, good range of motion, but yet, not trying to overextend the body in the range of motion that you want to be strong in; you don't want to cause more damage. This is actually going to be a bent-over row position, so we're going to challenge the core and it's going to be a great exercise. My name is Shane Freels, we just showed you several good exercises for competitive rowing. I hope you like them, have an amazing day.