Standing Row


  • Using a light resistance band (yellow or red) tie a knot directly in the center of the band and place the knot in a door jam with the door closed.
  • Stand with your feet a shoulder width apart facing the door, holding an end of the band in each hand, and elbows at a 90 degree angle and tucked into your sides.
  • Keep your elbows tucked into your sides, pull your arms backwards and pinch your shoulder blades together. Make sure that you are completing the motion in a slow and controlled manner.
  • To challenge yourself, when you have rotated your arm to the end of the motion, hold the position for 5 seconds before releasing. 
  • Start with 2 sets of 10 repetitions and work your way up to 3 sets of 15 repetitions