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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
