Prone 1 Arm Row

Lie face down on either slightly inclined bench, or a raised bench, with the resistance band wrapped around the base of the bench, holding the handles in one hand. If needed, you can raise the bench height with secure step boxes, or just one at your head end.

Smoothly raise your elbows as high as possible, keeping your chest and forehead in contact with the bench, aiming to bring your shoulder blades together, whilst avoiding any rotational movement.

Focus on keeping your upper arm close to your side, having your palm facing inwards during the lifting phase, you may also decide to perform this exercise with two arms.