How should I do standing rows?

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Edward Phillips
Physical Therapy
Here's how to do standing rows:

Reps: 10
Sets: 1-3
Intensity: Moderate
Tempo: 3-1-3
Rest: 30-90 seconds between sets

Starting position: Anchor a resistance tubing to a door at chest height. Stand up straight facing the door with your feet together. Stand far enough away from the door to put tension on the tubing as you hold the handles with your arms extended. Extend your right leg straight back and press the right heel toward the floor, bending both knees slightly.

Movement: Squeeze your shoulder blades together. Slowly bend your arms and pull back. Keep your elbows close to your ribs and pointing toward the back wall. Pause, then slowly return to the starting position.

Tips and techniques:
  • Maintain neutral posture with your shoulders down and back and your wrists firm.
  • Exhale as you pull.
Too hard? Use lighter resistance tubing.

Too easy? Use heavier resistance tubing.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.