A Complete Guide to Resistance Band Exercises

Resistance Band Exercises

Single-arm Row

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Start Position:
  1. Start in a straddle stance with your front leg bent and your core activated.
  2. Stand on the mid-point of the resistance band with your forward foot. Grasp both ends of the resistance band with your hand opposite the forward foot.
  3. Start with your arm extended toward the floor and the length of the resistance band should be such that there is tension at this start position.
End Position:
  1. Arm bent with your hand close to the side of your abdomen and elbow tucked in close to the side of your body
Action:
  1. Pull the ends of the resistance band toward you and as far up as possible. Your elbow should move past your body & remain close to your body.
  2. Your torso may rotate slightly during the movement, i.e. as you pull/ release the resistance band, without ‘rounding’ your upper back.
  3. Maintain the position of your spine by maintaining core engagement.
  4. Then extend your arm back to the start position and repeat.
Modification Options:
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
  2. Hold the resistance band further down (toward the anchor point) to increase the difficulty of the exercise.
Photos

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Start position

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End position

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