How to do standing rows
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For this exercise, you will need an elastic band or tubing. Attach the band or tubing to a fixed object or structure.
- Hold one end of the tube or band in each hand. While standing with your feet spread hip-width apart, squat slightly and stabilise your spine by contracting your core muscles.Â
- Squeeze your shoulder blades together and slowly pull the resistance band toward your ribs.
- While gripping the resistance band tight, slowly return your arms to the start position.Â
- Do 10 reps in 3 sets.Â
- Grab a band with more resistance, or increase your reps for more of a challenge. For less of a challenge, do the opposite.Â
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The benefits of standing rows
Standing rows work the muscles supporting your upper back and shoulders. These include Latissimus Dorsi, Teres Major, Trapezius, Rhomboids, and Posterior Deltoids. After a shoulder injury, standing rows are a great way to regain strength, stability, and mobility. Even if you don’t have an injury, you’ll benefit from stronger muscles, which can prevent upper back and shoulder pain down the line.Â
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Support your standing rowsÂ
If you are recovering from a back injury or surgery (or if you just generally have back pain), wearing a back support such as the LumboTrain may aid your exercise performance by providing support to increase back stability.Â
If shoulder pain is your concern, the Bauerfeind OmoTrain Shoulder Braces can be worn post-injury to stabilise the shoulder joint, as well as during rehabilitation.Â
These braces stabilise your joints by activating the muscles, not through any rigid parts. They also boost circulation, reduce swelling, and relieve pain.Â
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