- Sit facing anchor with band overhead and arms extended.
- Pull elbows down toward ribs while keeping chest lifted.
- Squeeze lats at the bottom, then return slowly to full stretch.
- Sit facing anchor with band overhead, holding handle in one hand.
- Pull elbow down toward your hip while keeping chest tall.
- Squeeze lat at the bottom, then return slowly to full stretch.
- Stand on band and hinge at hips, holding handle with arm extended.
- Pull elbow toward your hip, keeping back flat and shoulders square.
- Squeeze back at the top, then lower slowly to full stretch.
- Stand with feet hip-width, hinge forward until torso is nearly parallel to floor.
- Grab dumbbell from floor with straight arm, keeping back flat and core braced.
- Pull elbow straight up to ribs, then lower dumbbell fully back to the floor each rep.
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