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Ball Band Arm Row

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  Primary Muscle Group: Upper back

Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius

Preparation: Begin in a standing position with the band under your left foot. Grasp the band with your right hand. Place your left palm on top of the ball with your left leg right beside the ball.

Breathing: Exhale to raise your elbow, inhale to lower.

Execution: Now, take a big step back with your right leg and bed forward about 45 degrees. Tighten your abs and extend your right arm toward the floor. Exhale and raise your right elbow up towards the ceiling (pull the weeds). Inhale and lower. Repeat on other side.

Comments: This one simulates "pulling weeds" in the garden. It will really firm up that upper back area and for the women particularly targets that bunch of flesh right under your bra strap!

Here are a few suggested alternative exercises:

  • Ball Band Upright Row
  • Ball Dumbbell Lat Row
  • Ball Lat Pulldown
  • Barbell Rows
  • Dumbbell Bent Over Row
  • High Row - Hammer Strength
  • Pull Up
  • PowerBlock Dumbbells