Row - Tube Single Bent Over Inwards
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 bands of equal resistance. Stand with your feet about shoulder-width apart, with one end of each resistance tube under your feet. Hold the handles with the palms facing inwards (hammer 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 handles straight up toward your waist. Keep your arm close to your body until 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. Repeat for the required number of repetitions. Lift the left handles straight up toward your waist. Keep your arm close to your body until 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. 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
Bend over, holding dumbbells with palms facing inwards.
Obtain two resistance bands of equal resistance. Stand with your feet about shoulder-width apart, with one end of each resistance tube under your feet. Hold the handles with the palms facing inwards (hammer 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 straight up to your waist. Feel the lift in the lats and traps.
Lift the right handles straight up toward your waist. Keep your arm close to your body until 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 starting position.
Lower the handle slowly to the starting position. Inhale during this movement. Stand with your feet about shoulder-width apart, with one end of each resistance tube under your feet. Hold the handles with the palms facing inwards (hammer 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 left handle straight up to your waist. Feel the lift in the lats and traps.
Lift the left handles straight up toward your waist. Keep your arm close to your body until 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 starting position.
Lower the handle slowly to the starting position. Inhale during this movement. Stand with your feet about shoulder-width apart, with one end of each resistance tube under your feet. Hold the handles with the palms facing inwards (hammer 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.