Row dynaband

Purpose of the exercise

Aims to strengthen upper back muscles such as the rhomboidei, trapezius and posterior shoulder head. Improves scapular stability and contributes to better posture. Supports shoulder balance in athletes with a lot of pushing or overhead movements.

Supplies

• Dynaband/elastic

• Fixed anchor point (e.g. post, door anchor or rack)

• Flat surface

Starting position

1. Attach the dynaband to a fixed point at chest height

2. Stand upright with feet hip-width apart

3. Hold the ends of the elastic with both hands

4. Arms extended in front of the body

5. Knees slightly bent

6. Core tightened

7. Shoulders low and stable

Implementation

1. Pull the hands towards the body in a controlled way

2. Bend elbows along the body

3. Pull the shoulder blades together

4. Briefly hold tension in the end position

5. Let the arms slowly move forward again

6. Maintain constant tension on the rubber band

Points of interest

✓ Pull from the upper back, not just with the arms
✓ Keep shoulders low and stable
✓ Core slightly tightened
✓ Move in a controlled manner without momentum
✓ Breathe calmly and controlled

✗ Shoulders raised towards ears
✗ Hollowing the lower back
✗ Using elastic too heavy
✗ Moving elbows too far outwards
✗ Ignoring pain in shoulder or neck

When this exercise?

The row with dynaband is used to improve scapular stability and upper back strength. The exercise is suitable as an activation exercise within warm-up, but also within strength training and shoulder rehabilitation programmes.

In addition, this exercise is used preventively in athletes who perform a lot of pushing or overhead movements, to maintain a good balance between chest and back muscles. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.