Bench 1 Arm Row

Commence the exercise with your feet close together, holding both handles of the resistance band, which should be secured under the bench, on the outside of one knee, with legs slightly bent, your back horizontal, resting your forehead on suitably heightened bench.

START	FINISH

Aim to keep your back parallel to the floor, whilst lifting the band to an angle of 90 degrees or more, aiming to take the elbows high.

Concentrate on keeping the elbow close to your side, using your back muscles rather than your biceps to pull your the band upwards. Having your forehead in contact with the bench throughout, will help to isolate the back muscles and minimize poor technique.

Hold in the final phase for 1 – 2 seconds before lowering down under control, then repeat for desired amount of reps prior to changing sides.

Aim to keep resistance on the band throughout your reps in order to keep your back muscles contracted and maximize exercise benefits.