- While seated on a bench, place your palms on the bench by your sides
- Palm placement should allow room for the fingers to grip the edge of the bench
- Try to lift your bodyweight off the bench by pushing the palms into the bench
- Lockout your elbows and repeat or hold isometrically
- While seated on a bench, place your palms on the bench by your sides
- Palm placement should allow room for the fingers to grip the edge of the bench
- Try to lift your bodyweight off the bench by pushing the palms into the bench
- Lockout your elbows and hold isometrically
- From the standing or seated position straighten your back.
- Pull the shoulders back but keep them relaxed.
- Move shoulders away from your ears and return to the starting, relaxed position.
- Kneel facing anchor with band overhead, holding the end of the band in one hand.
- Keep torso tall and pull elbow down toward your hip.
- Squeeze lat at the bottom, then return arm slowly to starting position.
