Row - Resistance Tube Single Rotation
Recommendations: 2-3 Sets, 10-15 Reps
Intermediate Traps Lats Triceps 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 of equal tension. Stand with your feet on one end of each tube about shoulder-width apart. Hold the resistance tube handles with an overhand grip (pronated grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the handles hang down and you feel the stretch in the lats. This is the starting position. Lift the right handle straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hand is facing up (supinated grip) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the handle slowly to the starting position. Inhale during this movement. Stand with your feet on one end of each tube about shoulder-width apart. Hold the resistance tube handles with an overhand grip (pronated grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the handles hang down and you feel the stretch in the lats. Repeat for the required number of repetitions. Lift the left handle straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hand is facing up (supinated grip) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the handle slowly to the starting position. Inhale during this movement. Stand with your feet on one end of each tube about shoulder-width apart. Hold the resistance tube handles with an overhand grip (pronated grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the handles hang down and you feel the stretch in the lats. Repeat for the required number of repetitions. Variation:
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
Stand bent over with resistance tube handles in an overhand grip.
Obtain two resistance tubes of equal tension. Stand with your feet on one end of each tube about shoulder-width apart. Hold the resistance tube handles with an overhand grip (pronated grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the handles hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the right handle rotating the hand so that the hand are supinated.
Lift the right handle straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hand is facing up (supinated grip) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the handle slowly to the staring position while rotating them so that the hand face to the back.
Lower the handle slowly to the starting position. Inhale during this movement. Stand with your feet on one end of each tube about shoulder-width apart. Hold the resistance tube handles with an overhand grip (pronated grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the handles hang down and you feel the stretch in the lats. Repeat as required.
Step 4
Lift the right handle rotating the hand so that the hand are supinated.
Lift the left handle straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hand is facing up (supinated grip) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 5
Lower the handle slowly to the staring position while rotating them so that the hand face to the back.
Lower the handle slowly to the starting position. Inhale during this movement. Stand with your feet on one end of each tube about shoulder-width apart. Hold the resistance tube handles with an overhand grip (pronated grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the handles hang down and you feel the stretch in the lats. Repeat as required.