Stand securely on the band with feet shoulder-width apart.Think of it like the opposite of the seated row. This one-row variation focuses on the lateral deltoid on top of your shoulders, but it also gives some love to the trapezius in your upper back. Slowly return to the starting position.Keeping your spine straight at a 45-degree angle with the ground, pull the bar towards your chest, keeping your elbows bent at your sides.Secure the resistance band under your feet. Sit on the floor with a slight bend in your knees.This particular one focuses a lot more on the latissimus dorsi down the lower portion of your back and less on the trapezius at the top. One of them is a seated row where you take the same basic movement and take it to the floor. One of the great things about rowing is that there are a bunch of different variations. You can do a reverse bent-over row to activate your biceps a bit more by just flipping your grip so that your palms are facing up. Slowly return the band to the starting position.Pull the band straight up to the center of your abdomen, squeezing your shoulder blades as you bring it up. Hold the bar by your knees with palms facing down. Hinge your hips back, trying to make your back parallel with the floor.
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