• Back Rowing Preps Open Elbow Seated

  Novice

  

  

  1

  Sit tall with legs extended, arms holding straps at shoulder height.

  2

  Start with elbows bent, hands near chest, palms facing inward.

  3

  Open elbows wide, rotating shoulders externally while keeping chest lifted.

  4

  Return with control, maintaining upright posture and steady strap tension.

• Plow Back Rowing Preps

  Novice

  

  

  1

  Sit tall with legs extended, arms holding straps forward.

  2

  Begin with arms long, shoulders relaxed and chest open.

  3

  Pull arms down and back in a plow motion, engaging lats.

  4

  Return to start with control, maintaining upright posture and tension.

• Back Rowing Preps Airplane Seated

  Novice

  

  

  1

  Sit tall with legs extended, arms holding straps at shoulder height.

  2

  Start with arms forward, palms facing forward, shoulders relaxed.

  3

  Pull arms out to a T, squeezing upper back without leaning.

  4

  Return slowly to start, maintaining upright posture and controlled tension.

• Long Arm Adduction Side Kneeling

  Novice

  

  

  1

  Kneel sideways, supporting hand under shoulder, top arm reaching long overhead.

  2

  Engage core, keep torso upright and shoulders stacked.

  3

  Pull top arm down toward hip, using lats and obliques.

  4

  Return arm overhead with control, maintaining balance and steady breathing.