Exercise of the Week: Single-Leg Resistance Band Row to Triceps Push-Down

The Single-Leg Resistance Band Row to Triceps Push-Down combines two exercises in one movement that will strengthen your back and triceps at the same time.

Single-Leg Resistance Band Row to Triceps Push-DownEvery week, STACK brings you a new Exercise of the Week to challenge your strength, speed, conditioning or flexibility—or all of the above.

The Exercise

The Single-Leg Resistance Band Row to Triceps Push-Down combines two exercises in one movement that will strengthen your back and triceps at the same time.

It may look like a fairly easy exercise, but looks can be deceiving. Your back and triceps will be torched after completing a set, but the exercise also improves the following:

Core Stability and Balance. Standing on one leg while moving your upper body forces your core to engage to help maintain control of your body so you don't fall over.

Shoulder Durability. Strengthening your back muscles that act on your shoulder blades creates a solid foundation for your shoulder joints. This improves your joint health and prevents injuries from overuse.

You Can Do It Anywhere. You don't need a weight room to do this. All you need is a resistance band and something to attach it to. So if you're on the road, this is a highly effective and efficient exercise to help you maintain or improve your strength.

How To 

  1. Stand on one leg holding a resistance band in front of your chest.
  2. Squeeze your shoulder blades together and pull your elbows back to perform a row.
  3. Push your hands down to straighten your arms, keeping your elbows close to your sides.
  4. Return to the start with control.

Common Mistakes and Fixes

Mistake: Failing to use your back to perform the row, which turns it into a biceps exercise.

Fix: Pull your shoulders back and pinch your shoulder blades together as if you were squeezing a softball with your back.

Mistake: Losing your balance.

Fix: Tighten your abs, quads and glutes to keep your body steady. Also, fix your eyes on one spot throughout each set.

Mistake: Flailing your elbows out to the sides during the Push-Down, which reduces the challenge to your triceps and also works your shoulder internal rotators.

Fix: Keep your elbows pinned to your sides when you perform the Push-Down.

Applying It to Your Workout

The Single-Leg Resistance Band Row to Triceps Push-Down is an assistance exercise, meant to complement your primary strength and muscle-building movements, such as Pull-Ups, Bent-Over Rows and Close-Grip Presses.

Perform it toward the end of your workout once or twice per week. Since you're using a band, it's best to perform higher reps to incite muscle size gains and cause sufficient fatigue to strengthen your core.

Sets/Reps: 2-3x12-15


Photo Credit: Getty Images // Thinkstock

Topics: EXERCISE OF THE WEEK | WORKOUTS | EXERCISE