Standing one Arm Row With Clip Resistance Bands

 


1 Arm Bent Over Row (Lawn Mower) Assisted Pull Ups Assisted Reverse Grip Pull Ups Bent Over Back Row (Heavy Pants) Kneeling 1 Arm Back Row Kneeling Back Row Kneeling Straight Arm Lat Extension Lying Lat Pull Reverse Grip Lat Pulldown Seated Back Row (High) Squatted Back Row Standing One Arm Back Row Standing Back Extension Standing Back Extension (Handle)Wide Grip Lat Pull Down

Standing One Arm Back Row

Area Targeted: Outer Back
Set up:
Anchor: Secure the band(s) to the door with the door anchor at stomach height.
Bands: Attach both ends of the band(s) to one handle, and grip the handle with one hand.
Body Positioning: Stand 3 to 4 feet away from the door while facing the door. Position your feet with a wide stance, bend your legs and keep your back and head straight. Start with your palm facing in and arm straight out in front of you (pointed towards the door anchor).
Movement: Pull the handle back until your elbow is right below your shoulder. Return to the starting position (controlling the resistance). Repeat.
Points To Remember:
1. Keep your arm tight to your body (do not flare the elbows outward).
2. Try to keep your forearm parallel with the floor as you pull back.

 


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