Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
Difficulty
Steps
Hold a jump rope with both hands, palms facing down and arms extended in front of you at shoulder height.
Perform a rowing motion by pulling the jump rope towards your chest, keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement, then extend your arms back out in front of you.
Continue for the desired number of repetitions.
Benefits
Strengthens the muscles of the upper back, including the latissimus dorsi and trapezius.
Targets the biceps and forearms for grip strength.
Improves cardiovascular fitness and coordination.
Equipments
