Unilateral Row With Side Bridge

(Rhomboids, Quadratus Lumborum)

Secure one end of the band to a sturdy object near the floor. Lie on your side with your elbow directly under your shoulder. Use your other hand to grasp the band (a) and perform a single-arm rowing exercise (b) while lifting your hips off the floor and stabilizing the side bridge position. Slowly return.

Variation

Perform the side bridge while lifting your arm upward toward the ceiling with your elbow straight until the arm is vertical.

Training Tip

Keep your body in alignment, tensing abdominal muscles and gluteal muscles.

Learn more about Strength Band Training, Second Edition.