Motståndsband Rader

Today's exercise is Resistance Band Rows , an effective exercise to strengthen the back , shoulders and biceps . This exercise helps improve posture and core stability while building strength in the major muscles of the upper body. With the use of resistance bands, you can perform the exercise anywhere, making it a great option for home training or traveling.

Proper Technique for Resistance Band Rows

1. Attach the resistance band to a solid anchor, such as a door frame or stable piece of furniture, at about chest height.
2. Stand with your feet hip-width apart and hold the band with both hands, elbows bent and palms facing each other.
3. Pull the band towards your chest, while squeezing your shoulder blades together and keeping your back straight.
4. Hold for a short moment when the band is fully retracted and slowly bring it back to the starting position.

Common Errors

  • Round shoulders: Make sure to draw your shoulder blades tightly together to avoid rounding your back.
  • For fast movement: Perform the movement slowly and controlled to maximize muscle activation.
  • Poor stability: Remember to activate the core muscles to keep the upper body stable throughout the movement.

Modifications and Variants

Beginners can start with a lighter resistance band and focus on technique. For an added challenge, try one-arm variations or switch to heavier resistance bands. You can also perform the exercise sitting down to increase the intensity on your back.

Repetitions and Sets

Perform 3 sets of 12-15 repetitions. To increase the intensity, you can adjust the resistance of the band or increase the number of sets.

Breathing technique

Inhale as you release the band back to the starting position, and exhale as you pull the band towards you. Maintain an even breath for better control and stability.

Videos showing Resistance Band Rows

Here is a video demonstrating the exercise:

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