Standing Banded Rows With Alternating Lateral Step

How to Do

How to Do Standing Banded Rows With Alternating Lateral Step

The standing banded rows with alternating lateral steps should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the standing banded rows with alternating lateral step.

Beginning

Standing Banded Rows Beginning

1. At sternum height, loop a band around a pole or similar object.

2. Slightly narrower than shoulder width, grab the band underhand.

3. Take a step back until your arms are fully extended in front and the band is somewhat tense.

4. Bend your knees, look forward, and keep your head in a neutral position.

Movement

Standing Banded Rows Movement

1. Have your partner hold the middle of the tubing at roughly shoulder height. If you don't have a partner, attach the tubing to a point instead. Stand directly in front of the band or tubing with your feet about shoulder-width apart. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Tighten your abdominals to support your back and spine.

2. Grasp a handle in each hand such that your arms are fully extended in front of you, with slight tension on the band. Your palms should be facing down toward the ground.

3. Pull your shoulder blades back and take a step out to the side with your right leg and shift your weight to the right. At the same time, pull your right arm back to bring the handle to your right shoulder. You'll feel your shoulder blades draw closer together during the movement. Your upper arm should be parallel to the ground.

4. Step your right leg back in and allow your arm to fully extend, and perform the exercise on the left side. Repeat for the required number of repetitions, alternating sides.