Week 141: How to Perform a Row in Half Kneeling with Resistance Band
- Keep It Moving PT & Wellness
- 2 days ago
- 2 min read
It's happening, y'all! Spring is in full force, the weather is (almost) perfect, and the trails are kush! Which is why you need to be strong in pushing, pulling, and need powerful legs, so this month's theme is ALL THINGS BIKE.
Exercise: How to Perform a Row in Half Kneeling with Resistance Band
Purpose: To build strength in the pulling muscles of the shoulders in the sagittal and transverse planes, particularly the rhomboids and mid traps.
Who It's For: Mountain bikers, NEMBA members (IYKYK), road bikers, gravel bikers, cycle cross athletes, triathletes, unicyclers, tandem bike enthusiasts
Why We Love It: Because we need strong arms on a bike too.
Procedure:
Anchor a resistance band at chest height.
Get into a half-kneeling position with the inside knee down and the outside foot planted forward.
Hold the band with the hand opposite the front leg.
Brace your core and keep your torso tall.
Start with your arm extended and shoulder relaxed.
Pull the band toward your ribcage by driving your elbow back.
Squeeze your shoulder blade toward your spine at the end of the row.
Slowly return to the starting position with control.
Repeat for 8-12 reps, then switch sides.
Too easy? Let's pump some weight! Go for a Gorilla Row for a harder challenge.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
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Burlington, MA 01803
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