No pain all gain: MF teaches you right from wrong, exercise by exercise, every month

Bad

STRETCHING FORWARD ON THE SEATED ROW

You can work on touching your toes some other time. Moving your torso forward and backward not only makes you look like you don't understand the exercise, it can cause lower-back injuries. That's because rounding your back and leaning forward as you lower the stack of weights stresses your discs and ligaments.

Good

KEEPING YOUR UPPER BODY STRAIGHT

Sit upright with your hips in line with your shoulders, Bend your knees slightly to relieve the tension on your lower back and hamstrings. Most important, keep your lower back naturally arched and your torso fixed throughout the movement.

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