Primary Muscles Used:
- Lats
- Mid Traps
- Obliques/Trunk
Key Points To Keep In Mind:
- Start in the half kneeling position, one leg up, the other leg with the knee on the floor.
- The arm that will row will be on the same side as the leg that is down.
- Ensure that the torso remains upright, as there should be no movement over than the arm pulling. Pull the band horizontally towards the low abdomen while maintaining the chest tall.
Programming Considerations:
- This is an excellent beginner based single arm rowing variation.
- These are primary an accessory based exercise for most people. They can be supersetted with pushing exercises, or other lower body exercises.
- These can be programmed for 3-5 sets of 8-15 reps per side, with approximately 45-60 seconds of rest.