- Anchor the band to a stable point and take a half squat position.
- Hold the band loop in one hand and pull your elbow straight back.
- Anchor band to a stable point.
- Step back until there is no slack in the band and hold the end of the band with one hand.
- Pull through the elbow straight back.
- Anchor the band to a high point. Go into a seated position.
- Grab the loop of the band and pull your upper arm to your side.
- Sit on the machine, feet flat, and grab the handles.
- Pull handles towards your lower abdomen, squeezing your shoulder blades together. Keep elbows close to your body.
- Slowly return to the starting position, fully extending your arms without locking elbows. Repeat for desired reps.
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