Single Arm Row with Resistance Band

Single Arm Row with Resistance Band

Switch up your single arm row with a resistance band instead of using dumbbells or cables in order to add a new dynamic to your load of resistance!

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

  • Attach the band to a stable apparatus
  • Keep your chest high, back straight and shoulders back
  • Take a square stance and hold the band with your arm extended
  • Pull towards your waist while twisting your torso
  • Use a slow, controlled movement when returning your arm back into the extended position
  • Use full range of motion
  • Train both sides evenly

 

Skydivers: Exercise for Posture

Skydivers: Exercise for Posture

SKYDIVERS: EXERCISE FOR POSTURE

The skydiver is a great exercise for posture that will engage the lats, upper back, and muscles that maintain the integrity of shape in the spinal column.

Targeted Muscles: Posterior Postural Group

Key Points:

  • Lay face down on the floor with your arms by your sides and palms facing the ceiling
  • Lift your chest off the floor, arching your back as much as possible
  • Bring your hands up, drive them upwards and squeeze your shoulder blades together
  • Release and repeat
  • Use full range of motion

 

Bent Over Double Cable Row with External Rotation

Bent Over Double Cable Row with External Rotation

 

Bent over rows will add density to your body frame and will also improve the v-shape in one’s back (helping the waist to look smaller in cirucmference).

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

– Push your ass out and bend forward about 10° while keeping your chest high and back arched 

– Begin with a pronated grip (palms down) and rotate into a neutral grip (palms facing inward) as your row

– Row towards your waist

– Use full range of motion

Single Arm Bent Over DB Row with Resistance Band

Single Arm Bent Over DB Row with Resistance Band

 

For this rowing exercise you should use a weight that is about 20% lighter than your usual. The resistance band will create a resistance double whammy – forcing you to fight against more than just gravity.

Main Muscles: Latissimus Dorsi, Rear Deltoids, Biceps

Key Points:

– Attach the resistance band to a stable apparatus, such as a squat rack or cable machine

– Keep your chest high, ass out and back straight

– Wrap the band around the handle of the dumbbell and keep ahold of it with your hand while rowing

– Row towards your waist

– Use full range of motion

Bent Over Resistance Band Row

Bent Over Resistance Band Row

The benefit of rowing with a resistance band rather than barbells or dumbbells that demand a steady level of resistance throughout the repetition, is the change in stimuli, which is caused by an increase in resistance as the band stretches further.

Main Muscles: Latissimus Dorsi, Biceps, Rear Deltoids

Key Points:
– Keep your back straight, ass out and core tight
– You should be bent over approximately 15°
– Row towards your waist
– Use a slow, controlled movement when extending your arms
– Use full range of motion

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