CORE: "Tubing 1-Arm Rotational Back Row"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Reach across body to begin in semi-lunge.

Stand & rotate spine & hips.

Finish by pulling handle all the way back.

1. Walk back until tubing is pre-stretched with arm straight so you have constant resistance throughout exercise.

2. Drop down into semi-lunge position as you reach "across body" with tubing hand.

3. As you stand, pull tubing back and rotate spine and hips.

4. Make sure to "finish" each row by pulling handle all the way back!  It will look like an archer pulling back the bow before firing the arrow.  Like archers, keep your wrist straight as you finish the pull.

5. Repeat with other arm using the opposite split leg position.

Tips: This is a complex multi-planar exercise.  There are actually three different exercises put together as one: lunge, row, and spinal rotation.  I would consider this one more advanced especially when adding speed.  To simplify, use lighter tubing and just practice the 1-Arm Row without the lunge.  After you get the rotation down, add a small lunge.  Eventually you'll be able to do a deep lunge with each row along with faster tempo.

• This is one of my favorite functional exercises--a true "High-Performance" exercise worth doing--this baby rocks!  You get it all--legs, hip stabilizers, back, shoulders, biceps, and a good cardio kick from the rapid level changes going from low to high as you stand.  For more intensity, add a faster tempo but not at the expense of losing form.  Make sure to "finish" each row by pulling the tubing back all the way.  Be careful of using tubing that is too heavy or strong because you won't be able to finish the row with a full spinal rotation.

• How & Where To Buy Tubing

• View Tubing Tips Photos (Form & Position Tips)

• Print Tubing Tips Handout

• Print Tubing Resistance Guide Handout (JC All-Purpose Tubing Only)

For optimal performance & safety,
I use JC All-Purpose Tubing by PerformBetter.Com.

*Note: These exercises are intended for "normal healthy" individuals and many are only intended for competitive athletes. 
If you have an injury, or abnormal pain is present, see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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