Row - Resistance Tube Seated Single
Recommendations: 2-3 Sets, 10-15 Reps
Intermediate Traps Lats Posterior Delts Strength Resistance Tube Pull Compound Gym
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Obtain two resistance tubes with equal resistance. Sit with legs extended, knees slightly bent, braced against a wall, with each foot on one end of a resistance tube. Hold the handles of the resistance tubes, extending the arms forward, palms facing down (pronated grip). Feel the stretch in your lats. This is the starting position. Pull back on the right handle, while straightening your body, leaning slightly backward and thrusting your chest forward. The handle should be at your waist, not your chest. Your elbow should end up close to your side at your waist. Bring the shoulder back and the scapula in toward the spine. Exhale during this movement. Return the handle slowly to the starting position, while leaning forward and arms straight, letting your shoulder extend as far as possible. Inhale during this movement. Hold the handles of the resistance tubes, extending the arms forward, palms facing down (pronated grip). Feel the stretch in your lats. Repeat for the required number of repetitions. Pull back on the left handle, while straightening your body, leaning slightly backward and thrusting your chest forward. The handle should be at your waist, not your chest. Your elbow should end up close to your side at your waist. Bring the shoulder back and the scapula in toward the spine. Exhale during this movement. Return the handle slowly to the starting position, while leaning forward and arms straight, letting your shoulder extend as far as possible. Inhale during this movement. Hold the handles of the resistance tubes, extending the arms forward, palms facing down (pronated grip). Feel the stretch in your lats. Repeat for the required number of repetitions.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Sit with feet braced, knees bent slightly. Lean forward, holding resistance tube handles, arms straight, shoulders extended.
Obtain two resistance tubes with equal resistance. Sit with legs extended, knees slightly bent, braced against a wall, with each foot on one end of a resistance tube. Hold the handles of the resistance tubes, extending the arms forward, palms facing down (pronated grip). Feel the stretch in your lats. This is the starting position.
Step 2
Pull back the right handle to your waist, leaning back slightly, elbow close to your waist, shoulder back.
Pull back on the right handle, while straightening your body, leaning slightly backward and thrusting your chest forward. The handle should be at your waist, not your chest. Your elbow should end up close to your side at your waist. Bring the shoulder back and the scapula in toward the spine. Exhale during this movement.
Step 3
Return to the starting position, leaning forward, arm straight, shoulder extended.
Return the handle slowly to the starting position, while leaning forward and arms straight, letting your shoulder extend as far as possible. Inhale during this movement. Hold the handles of the resistance tubes, extending the arms forward, palms facing down (pronated grip). Feel the stretch in your lats. Repeat as required.
Step 4
Pull back the left handle to your waist, leaning back slightly, elbow close to your waist, shoulder back.
Pull back on the left handle, while straightening your body, leaning slightly backward and thrusting your chest forward. The handle should be at your waist, not your chest. Your elbow should end up close to your side at your waist. Bring the shoulder back and the scapula in toward the spine. Exhale during this movement.
Step 5
Return to the starting position, leaning forward, arm straight, shoulder extended.
Return the handle slowly to the starting position, while leaning forward and arms straight, letting your shoulder extend as far as possible. Inhale during this movement. Hold the handles of the resistance tubes, extending the arms forward, palms facing down (pronated grip). Feel the stretch in your lats. Repeat as required.