Standing resistance band row with single arm elbow draw

STRENGTH

Exercise Benefits:

• This exercise can be performed at home or in the gym.

• This exercise will strengthen the muscles in your back.


How to Do the Exercise:

• Attach a band or tubing to a point that’s at roughly shoulder height. Stand directly in front of the band or tubing with your feet about shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips and knees are in line. Tighten your abdominals to support your back and spine.

• Grasp a handle in each hand such that your arms are fully extended in front of you, with a slight tension on the band. Your palms should be facing inward toward your body.

• Pull your shoulder blades back and down then pull the handles toward your chest. You’ll feel your shoulder blades draw closer together during the movement. Concentrate not on pulling with your arms, but on driving back with your elbows.

• Slowly allow your arms to extend fully. Repeat for the required number of repetitions.

• Keep your wrists in line with your forearms and make sure that your elbows don’t “flare” out toward the side during the exercise. Your back should not arch or round at any time during the exercise.


Progressions:

• Once you are familiar with the exercise, you can perform the exercise on one leg to further challenge your balance or stability.

• Alternatively, you can take a staggered stance. (i.e. place one foot about one stride-length in front of the other) and perform the exercise with one arm, then add a rotation. After you have brought the handle to your chest, slowly and deliberately rotate your torso to the side, so you’ll look almost like you are in an archer’s stance. Rotate back to center before returning your arm to full extension.

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
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