Position: Seated
Description: First, attach the band at a mid-anchor point on the wall. Start in a seated position with feet planted on the ground. Keep your chest up and shoulder down and back. Grip the band with a neutral grip at shoulder width apart. Pull the band towards you by retracting your shoulder blades. Your elbows should extend past your torso and in a 90-degree angle with your wrist.
Targeted Muscle Group(s): Latissimus Dorsi, Rhomboids, Middle Trapezius, Serratus Anterior
Key Points:
- Draw the belly button to the spine to activate and stabilize the core. Avoid arching your back.
- Avoid curling the weight with your bicep. Maintain 90-degree angle with your elbow.
- Keep the chest up for full contraction in your back muscles at the end of the repetition.
