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  • Band Row

    Stand on your band with both feet.
    Hinge forward at the hips while keeping a flat back.
    Let your arms hang freely, then pull your elbows straight back toward the ceiling.

  • Band Pullover

    Place the band just above our level. Take a few steps away until the band is taut.
    Push your hips back slightly. Extend and flex at the shoulder joint.

  • Band Kneeling Single Arm Pulldown

    Place the band at about eye level. Fall into a kneeling position.
    The knee that is on the ground should be the same side as the working arm. Stick your chest out.
    And then pull your elbow straight back. Flex your lats and then extend into the starting position.

  • Band Squat Hold Row

    Anchor the band to a stable point.
    Take a half squat position and hold there.
    Perform a row while holding the squat position.
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