Rows are an excellent exercise to work on improving your posture.
While there is more than one position a row can be performed in, we’ll focus today on an upright row using a resistance band.
There are multiple muscle groups activated during this exercise in the mid/upper back and arms, but a few of our primary muscles used in the thoracic and scapular regions include the middle trapezius and rhomboids.
Strengthening these areas can help us to maintain an upright posture and avoid slouching.
All you’ll need for this exercise is a resistance band of some sort, such as the Posture PT Resistance Exerciser.
Looping the resistance band in a door anchor is one of the easiest ways to attach the band into the door; however, if you don’t have this available, you can also wrap it around your door knob.
Let’s take a closer look at this exercise!
Step 1: Starting Position:
· Position the resistance band at about chest level in the door.
· Hold both ends of the band in each hand.
· Begin with the arms stretched in front of you, no higher than shoulder height. Palms facing each other.
· Step back so that there is a little tension on the band.
Step 2: The Row:
· Simultaneously bend the elbows and swing the arms back until they are even with your torso.
· Hold for 2 seconds, then slowly return to your starting position.
· Repeat 10-15x for 2-3 sets.
For a closer look, check out this live demonstration of the row exercise:
Add this one to your routine and see the positive effect on improving your posture in no time.