One-sided Seated Row with Rubberband
Strengthens the latissimus dorsi, the muscles at the sides of your upper back. Since this exercise is done using one side at a time, it also strengthens your abdominal muscles because you have to use them to stabilize your torso
Equipment:
Exercise mat and rubber band. You can buy exercise bands at sporting good stores
or buy rubber bands used for slingshots or binding pipes in hardware stores
or public markets. Make sure that it is at least four feet in length.
Exercise Technique:
1.Sit on the mat with your back straight, knees bent, heels on the floor, toes up and the rubber band looped around the arch of one foot. Your left hand will hold your left knee to help stabilize your torso.
2. Keep your body steady as you slowly pull your right elbow backwards by contracting the muscles at the sides of your upper back.
3. Return to the starting position.
4. Do the desired number of repetitions, then switch to the other side.
Performance tips:
1. Exhale as you pull your elbow backwards; inhale as you return to starting position.
2. Make sure there is tension in the band before you even start. Control the tension in the band as you return to the starting position. Don't allow the band to go slack at any point in the execution of the exercise.
3. Contract your abdominals to stabilize your torso. Don't allow your back to move as you pull the elbow backwards.
Repetitions:
Do eight to twelve repetitions per side. Do one to three sets.