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The single-arm theraband row is a great exercise for strengthening and toning the middle-back, the backs of the shoulders, and the biceps. Adding a rotation to the end of this movement will help isolate your obliques…providing you with stellar abdominal definition. Just follow Lauren and perform 3 sets of 20 reps per arm every day.

How to perform the exercise:

Step 1: Wrap the theraband around a very sturdy pole or anchor. If the anchor is thin or the band has a light resistance, then grasp both handles with one hand. If the anchor is thick or the band has a heavy resistance, then slip one handle of the theraband through the other handle to create a slipknot and grasp the free handle in one hand.

Step 2: Face the working hand palm-down

Step 3: Stand up straight with your feet flat on the floor and shoulder width apart

Step 4: Contract your abdominals for trunk stability.

Step 5: Position the Theraband, so that it is at an equal height with your shoulders.

Step 6: Pull your hand towards your chest and into your armpit by bending at the elbow. Focus on squeezing the shoulder back and sticking the chest out.

Step 7: Once the hand has reached the armpit, rotate the trunk toward the working elbow. Make sure to keep the chest lifted throughout the entire movement

Perform 20 complete rows with rotation on 1 arm without stopping. Then, switch arms and repeat for 20 more repititions. Rest for 30-90 seconds and repeat. Complete 3 sets of 20 reps each day this month.

Spring-time is just around the corner! Let’s get those arms and abs ready for swimsuit season!

To order your thera-band, visit Lauren’s online store at www.laurenkern.com