#85 - Standing Rows on Back

Purpose:

To strengthen the middle back muscles (middle & lower trapezius; rhomboids).

Where to Feel it:

Between your shoulder blades and a bit lower down your back.

Description:

Wrap or tie your exercise tubing around a door knob or hinge. Stand with your knees slightly bent. Maintain “Spinal Ready Position" (#104), if you have been instructed to do so. If not, then just keep your low back stable and your core engaged. Wrap bands around hands once for light resistance, twice or more for greater resistance. With elbows bent and shoulder blades drawn down your back (never elevating up towards your ears), pull your elbows back. Hold for 3-5 seconds and repeat. Maintain scapular retraction position (keep shoulder blades drawn down your back) throughout the entire exercise.

Tip:

Remember to always keep breathing!

Reps:

5-15