Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Back (Main Target) |
| Biceps (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Bicep-brachialis (Main Target) |
| Caput-longum(long) (Main Target) |
| Caput-breve(short) (Main Target) |
Difficulty
Steps
Attach a resistance band to a stable anchor point above head height and hold one end in each hand.
Kneel down with your side to the anchor point and reach one arm across your body, palm facing up.
Keep your arm straight as you pull the band down towards your hip, leading with your elbow and squeezing your lat muscle.
Pause briefly at the end of the movement, then slowly release the band back up to the starting position.
Repeat for the desired number of repetitions before switching sides.
Benefits
Strengthens the muscles of the upper back, including the latissimus dorsi and rhomboids.
Targets the biceps and forearms for grip strength.
Improves scapular retraction and stability.
Equipments
