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CORE: "Tubing Back Row"
Directions: Perform my
Dynamic Warm-Up
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
body!
Stand upright & keep shoulders square!
Pull shoulders back, down, & together
as you finish.
-
Walk back until tubing is pre-stretched with arms straight so you have constant resistance throughout exercise.
-
With straight wrists, pull tubing handles back towards arm pits.
-
As you finish row, pull shoulders back, down, and pinch shoulder blades together. It should feel like you are trying to hold a pencil between your shoulder blades momentarily.
-
Release tubing and repeat. If tubing flops around upon release, step back and add more pre-stretch before continuing.
Tips: To keep your tubing exercises clean and
efficient, make sure to pull some "pre-stretch" into the tubing. Too
many people don't load the tubing enough and it ends up flopping around and
not offering enough resistance. DO NOT flex wrists to finish the rows!
Make your back and shoulders do the work--NOT your wrists.
-
Back rows whether with tubing, cables, or dumbbells, are great for maintaining good upright posture. Everyone I work with will end up doing some form of back rows if not many different variations.
- How & Where To Buy Tubing
-
View Tubing Tips Photos (Form & Position Tips)
-
Print Tubing Resistance Guide Handout (JC All-Purpose Tubing Only)
For optimal performance & safety,
I use JC All-Purpose Tubing by PerformBetter.Com.
*Note:
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 1.7.08)
Be Strong.