S2 | 1 Arm Row (band)

This exercise helps to activate and strengthen the muscles that stabilise your shoulder blade specifically your lower traps and lats. It also improve your rowing mechanics and the pull sequence and rhythm of the shoulder and shoulder blade.This exercise can be done using a cable at the gym but remember to keep the weight light and that you master your technique before you increase your weights.



Stand in split standing (if you are pulling with your right hand have your left leg facing forwards). Hold onto the theraband with your arm out in front of you. With a straight elbow, pull your shoulder blade back first until it's fully retracted, and then pull through with the elbow, keeping it close by your side and your side keeping your shoulder blade pulled back the whole time. As you pull through with your elbow don't let the shoulder roll forward. To return, let your arm start to straighten forward but keep your shoulder blade back and not let it pop forward. When your arm is almost straightened out you can begin to let your shoulder blade come forwards again.