1 Arm Seated Row

Sit or kneel comfortably on the floor, leaning slightly forward, whilst grasping both resistance handles, which should be attached to a secure object in front of you, ideally at chest level.

START	FINISH

Place your feet either firmly on the floor, as you should aim to avoid any movement from your waist, the movement is all done with your back - shoulder and arm muscles.

Smoothly pull the handles in towards the side of your lower chest, taking care to avoid rotational movement, especially in the final phase of the pull.

Return the handles slowly back to your starting position, prior to repeating again, focusing on keeping you’re back straight with no forward - rearward - rotational movement during the exercise.

Can also be performed in a standing position, however for best results, hold in the final phase for 2 – 3 seconds, keeping the contraction within your back muscles.