One-handed rubber band pull
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Lats (look at the image)
Accessory muscles
Traps
How to perform exercise
- Одну ногу отставьте вперед. Концы петли зафиксируйте за стопы.
- Ноги согните в коленных суставах. Выполните наклон вперед.
- Возьмите рукой середину петли. Вторую руку уприте в колено передней ноги.
- Согните руку в локтевом суставе и притяните петлю к низу живота.
- Вернитесь в исходную позицию.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Lats, and auxiliary muscles: Traps
![What muscles work in the exercise One-handed rubber band pull](https://atletiq.com/panel/cache/exercises/1568/male/muscles_all.jpg)
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
---|---|---|---|---|
Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «One-handed rubber band pull» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
One-handed rubber band pull
Author: AtletIQ: on
One-handed rubber band pull — The benefits of exercise, how to properly perform and how many sets to do..
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