Strength: Row (Bench | Dumbbell )

Single arm Instructions:

• Position yourself in front or side on to a bench or table lower than hip height
• Take the designated hand weight in the target limb
• With the shoulders pointing towards the ground, place the opposite limb on the bench with a straight arm
• Stagger the feet in a lunge position with the opposite foot forward to the target limb
• Bend the elbow whilst actively drawing the shoulder blade towards the spine
• Pause at the top of the movement
• Slowly return to the start position by straightening the arm
• Repeat as per Physiotherapists guidelines

Bench incline row:

• Place yourself forward on the bench
• Place your feet back to balance the weight
• Bend your elbows as you are pulling the weights away from the floor
• Bring your shoulder blades towards each other
• Control the return back
• Repeat as per physiotherapist guidelines

Precautions:

• Avoid rotating the shoulder of the target limb outwardly as you complete the row
• Maintain even weight bearing through the feet