Seated Row with Rubber Band

Strengthens the latissimus dorsi. This muscle is found in the side of your upper back and when well-developed gives the upper body a V-shaped look.

Equipment
Exercise mat and rubberband. You can purchase specially made circle-shaped exercise rubberbands at sporting good stores. Make your own by buying rubberbands used for slingshots or pipe-tying at a hardware store or market, then make a circle shape by tying a double-knot. Always check your rubberband for tears before using it

Exercise Technique

1. Sit on the mat with your back straight, knees bent, heels on the floor, toes up and the rubberband looped around the arch of your feet.
2. Before you start the exercise, squeeze your shoulder blades together lightly. You will hold this all throughout the exercise. Make sure there is tension in the rubberband as you hold your arms straight. This is your starting position.
3. Keep your body steady as you slowly pull your arms backwards.
4. Return to the starting position.

Performance Tips

1. Only pull your elbows slightly past the sides of your waist.
2. When returning to the starting position, continue to maintain tension in the rubberband and keep your shoulder blades squeezed together.
3. Exhale as you pull your arms towards you and inhale as you return to the starting position.

Repetitions
Do one set of eight to twelve repetitions. Do One to three sets if you want to.

Go to Common Exercises...