[email protected] Water Exercise #12: Standing Rows

Standing Rows

This video teaches you to do a proper standing row exercise with resistance bands. You’ll build your upper back muscles without added pressure on your joints or muscles.

Special Equipment: Resistance bands

Level: Beginner to Advanced

Reps: 30 seconds active, 15-second recovery for 3-4 rounds

This is an upper body exercise that focuses on the upper back called a Standing Row. To perform this exercise you will only need resistance bands. Begin with your back facing the swim current with your feet approximately shoulder width apart, knees are slightly bent, hips are pressed back, and the chest is lifted creating a nice long spine. Hold the resistance bands at chest height. Making sure that you are far enough away from the anchors so there is no slack in the resistance bands. Begin the exercise by pulling the resistance bands towards the body, bringing the shoulder blades together. The resistance bands should remain at the surface of the water at all times. For beginners, start at a slow tempo and the Pace set at a low flow. The faster you go and the higher the flow from the swim current, the greater the demand on the working muscles. Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results. 

 

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