How and why do you practice paddleboarding with flexibility?

The bent-over row is an excellent exercise for developing your back muscles while also training your upper back muscles. This flexible version will allow you to do it all over the world if you are traveling or on the go. It will also allow you to train at home if you don't have a gym available.

1. Begin the movement by standing on the resistance band with your feet shoulder-width apart, toes pointing slightly outward.
2. Bend your knees slightly and rock your hips forward. Keep your torso and back flat throughout the movement.
3. Focusing on your elbows, pull the elastic band handles back, bringing your shoulder blades together. Continue the contraction and then slowly return to the starting position.
4. Perform the required number of repetitions.

Training tips

• The elastic band should be tight from the start of the movement. So, grab your elastic band to put it under tension in the bottom position.
• Keep your elbows close to your body. If you spread your elbows out during the rowing motion, you will engage the posterior deltoids more.
• Do not round your back. Keep your abdominal muscles engaged to protect your lower back.
• A very common mistake is internal rotation of the shoulder. This position will not allow you to achieve a better contraction and will make the movement less efficient, as well as putting the rotator cuff under additional stress, which can lead to long-term injury.
• It is possible to increase the intensity of the effort by doubling the flexibility. However, you may need to use a thinner elastic band so that the resistance is not too great.
• Always perform each movement at a slow, controlled pace, avoiding sudden or jerky movements throughout the exercise.
• Remember to synchronize your breathing by inhaling slowly while descending and exhaling slowly while ascending (during the exercise).
• The number of repetitions and sets a person should do depends on their strength, endurance, and individual training level. For beginners, it is recommended to start with two sets of 12 repetitions each, increasing the number of sets and moving to thicker elastic bands over time.