When you are performing this exercise, it is vital that aside from the arm that is performing the rowing movement, your entire body remains in a fixed position. Most people do not perform this exercise correctly and transfer their weight from foot to foot, and their body rocks from side to side. This is often a reflection of poor lumbo-pelvic stability.
- Attach a low to medium tension band around a bar and loop it around your waist.
- Get into a plank position from your hands and feet. Your shoulders should be directly above your hands, your body should form a straight line from your head to heels, and your head, torso and hips should be in a stacked position.
- Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (6-7 out of 10 in terms of the intensity of the brace), tuck your ribcage down towards your hips, and squeeze your glutes.
- Now perform a single arm row, and initiate the movement with the muscles in your mid/upper back, not your arm. Do not allow your elbow to flare out. It should remain close to your side.
- Lower the weight with control, reset and repeat the breathing and bracing, and perform the row with the opposite arm.
You can make this exercise easier by using a band with less tension, using lighter weights, placing your feet so they are farther apart, or using no band. Aim to keep your feet approximately hip to shoulder width apart.
You can make this exercise more challenging by using a band with more resistance, or using heavier weights. You can place a weight plate or chains on your mid back. You can also position your feet so they are closer together, or you can elevate your feet on a bench or box.
Prescription: Do 3 sets of 5-10 rep per side.
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