Athletes and recreational sports enthusiasts use exercise tubing to become stronger and perform better. You can place a specific amount of resistance to movements throughout the range of motion, allowing you to strengthen muscles throughout the entire movement rather than just at the "sticking point" commonly used with weights. Strengthen your back and the rear of your shoulders without spending a lot of money on a gym membership or expensive equipment by simulating a rowing motion using exercise tubing.
Bent-Over Rows
Place one of your feet on the middle of your exercise tubing and grasp both ends of the tube with your hands. Bend at your waist while the small of your back remains flat and straight. Some people like to place one foot in front of the other -- if this is the case, place your front foot standing on the exercise band. Pull the ends of the bands toward your body while keeping your elbows close to your body. When you get to the top of the exercise and your hands are close to your chest, hold the position for a second and consciously squeeze your shoulder blades together. Repeat for the desired number of repetitions.
Standing Rows
This exercise can be performed using a doorjamb or railing, as long as you can attach the resistance bands at a high enough level to allow you to stand up and perform this exercise. Begin by attaching the center of your exercise tubing to a sturdy object and grab both ends with your hands. Keep your hands in close to your body and stand with your feet about shoulder-width apart. Bend your knees if necessary until your chest is approximately level with the resistance band. Keep your back straight and at a right angle to the floor and pull the ends of the bands toward your body simultaneously. Pause for a second when your hands reach your body and push your shoulder blades together.
Single-Arm Resistance Band Rows
This rowing exercise simulates the use of dumbbells using exercise tubing, and allows you to exercise one arm and shoulder at a time. Stand with one foot on the center of the rubber tubing and bend at your waist while keeping the small of your back flat. Place the foot not being used to hold the tubing slightly behind your other foot for stability and grab the ends of the tubing in each hand. Pull one end of the tubing toward your body at a time, alternating arms. Pause at the top of each repetition.
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