Resistance tubes are a great alternative to the cable machine, because with tubes the resistance becomes greatest when the muscle is at its most flexed. For tube rows, keep your motion continuous and consistent even as the resistance increases.
Back (lats, traps, rhomboids)
Take one handle of a resistance tube in each hand, with the center point of the tube attached to a fixed point level with your waist. Be careful to attach the tube to something that will not move when you pull on it. Stand facing the point of attachment and extend your arms directly forward, with your palms down. Step back until there is significant tension through the tube (see Photo 1). If you do not have access to tubes, use a cable machine instead.
- From the starting position, begin to bend your elbows and pull them straight back as you simultaneously rotate your palms to face each other and scoop your pinkies back toward your body (see Photo 2 and 3).
- Continue to bend your elbows and pull them back until they pass close to your rib cage and fold behind your back; your palms will be close to your chest, with your shoulder blades flexed together (see Photos 4 and 5).
- Lower your arms back to the starting position, allowing your elbows to open as they come forward, and rotating your hands back over to be palms down (see Photos 6 and 7).
- Move immediately into the next tube row, keeping a steady, fluid, and constant rhythm.