ROW

Step on the bands or attach each end of the bands to a secure base. Bend over at the waist making sure your back is flat. Just as you would use a reverse-grip on the equivalent barbell (or Smith machine) exercise, take a similar grip with the bands. Squeeze the shoulder blades back and pull upward towards the lower part of the chest, and slowly lower back down. Perform for reps.

Step on the bands or attach each end of the bands to a secure base. Bend over at the waist making sure your back is flat. Just as you would use a grip with a barbell, take a similar grip with the bands. Squeeze the shoulder blades back and pull upward towards the lower part of the chest, and slowly lower back down. Perform for reps.

START: Stand with your feet about shoulder-width apart with a slight bend in your knees. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Take an underhand grip on the bar, hands just outside shoulder-width. MOVE: Pull the bar into your lower abs, contract your lats and middle-back muscles hard, then slowly lower the bar all the way down to full arm extension.

While holding a barbell with a shoulder-width overhand grip, support your chest on the top of an incline bench set to a height just above waist height. Maintain the arch in your lower back and keep your knees slightly bent as you pull the barbell to your waist. Slowly lower the bar and repeat for reps.

START: Stand with your feet about shoulder-width apart with a slight bend in your knees. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Take an overhand grip on the bar, hands just outside shoulder-width. MOVE: Pull the bar into your lower abs, contract your lats and middle-back muscles hard, then slowly lower the bar all the way down to full arm extension.

START: Stand in a power rack with a barbell resting on the safety pins set just above knee height. Keep your feet about shoulder-width apart with a slight bend in your knees. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Take an overhand grip on the bar, hands just outside shoulder-width. MOVE: In a fast, powerful motion, pull the bar up to your waist, then lower it back to the pins. Pause for several seconds with the bar resting on the pins before doing another rep.

START: First place either end of the bands onto the outside edge of the barbell. Place the bands on the outside of the plate. Stand with your feet about shoulder-width apart with a slight bend in your knees. Step onto the bands evenly with both feet. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Take an overhand grip on the bar, hands just outside shoulder-width.

MOVE: Pull the bar into your lower abs, contract your lats and middle-back muscles hard, then slowly lower the bar all the way down to full arm extension.

Grasp a single-handle D-grip attached to a low pulley with your right palm facing your body. Grasp the support bar with your left hand to stabilize yourself and lean forward about 45 degrees. Use a split stance: The right foot should be back while the left is forward. Keep your chest up, shoulders squared and a slight arch in your back.

MOVE: Pull the handle into the right side of your waist until your elbow is past your body. When you return to the starting position, go for a deep stretch. Compete the desired number of reps and repeat on the left side.

Grab a dumbbell in one hand, bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weight hang towards the floor. Keeping your body steady bring the weight up, allowing your arm to brush the side of your torso.

Grab a dumbbell in each hand, bend over at your waist slightly with a slight bend at your knees, keeping your back straight and head up. Let the weights hang towards the floor. Keeping your body steady, contract your back muscles to pull (row) the dumbbells up to your midsection. Squeeze your shoulder blades together at the top, then lower back down to the start position.

START: Grasp a dumbbell in one hand and rest your free hand on a bench, keeping your chest slightly lifted as you bend forward from the hips, one foot just ahead of the other for balance. MOVE: Keeping your torso stable throughout the movement, pull the dumbbell all the way up to your side, lifting your elbow as high as possible. Then lower the dumbbell straight down to the start position.

START: Holding two dumbbells with a neutral grip stand with your feet about shoulder-width apart while maintaining a slight bend in your knees. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Allow the dumbbells to hang straight down below your shoulders.

MOVE: Pull the dumbbells to your sides as high as possible while contracting your lats and middle-back muscles hard, then slowly lower the dumbbells all the way down to full arm extension.

A great explosive movement for your upper body. Make sure you come a a complete stop at the bottom of your rep for at least 2 seconds and then EXPLODE as you pull.

Pause these on the ground and drive up hard. make sure you relax your scapulae and stretch at the bottom of the movement too.

While maintaining a neutral spine position throughout (the body should make a straight line from the head to lumbar spine), start with the dumbbell resting on the floor. Grab the handle and crush it – gripping it as hard as you can. Doing so will single the rotator cuff to fire and to pack the shoulder back through a process called irradiation.

From there, I like to tell people to pretend they’re starting a lawn mower – rowing the dumbbell by bring their elbow towards the hip (not just going straight up and down). Effectively, you’ll be “pulling through the elbow,” finishing at the top by retracting (technicaly, adducting) your shoulder blade towards the midline of the body. In other words, squeeze your shoulder blade like a mofo at the top.

To finish, you’ll return the dumbbell back to the floor, coming to a complete STOP. Pause for a second or two, and repeat for desired number or repetitions.

Step 1: Place your left knee and left hand on the bench. Step 2: Reach down and grab the dumbbell with your right hand. Step 3: Pull the dumbbell up to your chest and hold for a half second. Step 4: Lower the dumbbell back down and set it on the floor. Step 5: This completes one repetition. Set the dumbbell on the ground in between each repetition.

While holding a pair of dumbbells, support your chest on the top of an incline bench set to around hip height. Maintain the arch in your lower back and keep your knees slightly bent as you pull the dumbbells up together out to your sides. Lower the dumbbells back down to an arms extended position (hanging toward the floor) and repeat for reps.

START: Place a dumbbell on the floor between your feet. Your legs should be about shoulder-width apart and your knees should be bent so that your thighs are just above parallel with the floor. With your right arm, grasp the dumbbell with an overhand grip and place your left hand firmly above your left knee to brace your upper body. Keep your torso at about a 45 degree angle to the floor throughout the exercise.

MOVE: Start the movement by forcefully extending at your knees to lift the dumbbell from the floor, and then pull the dumbbell up toward your right hip by pulling your elbow as high as possible. Your grip should turn so that when the dumbbell is at the top your palm is facing your torso (neutral grip). Slowly lower the dumbbell back to the floor in the opposite manner you lifted it. After finishing the desired number of reps, repeat on left side.

Grab a dumbbell in one hand, bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weight hang towards the floor. Keeping your body steady bring the weight upward in a 90 degree in alignment with your shoulder girdle.

Grab a dumbbell in one hand, secure the chord by placing both feet upon it holding a handle in one hand. Bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weight and handle hang towards the floor. Keeping your body steady bring both weight and handle up at a 90 degree angle in alignment with your shoulder girdle

Grab a dumbbell in each hand, secure the chord by placing both feet upon it holding a handle in each hand. Bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weights and handles hang towards the floor. Keeping your body steady bring one weight and handle up alternating each side at a 90 degree angle in alignment with your shoulder girdle.

Grab a dumbbell in each hand, bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weights hang towards the floor. Keeping your body steady bring one weight up alternating both sides allowing your arms to brush the sides of your torso.

Grab a dumbbell in one hand, secure the chord by placing both feet upon it holding a handle in one hand. Bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weights and handles hang towards the floor. Keeping your body steady bring both weight and handle up allowing your arm to brush the side of your torso.

Grab a dumbbell in each hand, secure the chord by placing both feet upon it holding a handle in each hand. Bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weights and handles hang towards the floor. Keeping your body steady bring one weight and handle up allowing your arm to brush the side of your torso.

Stand sideways to the bar of a Smith machine and grasp the middle of it with your closer hand. Unhook the latches to release the bar and begin with your knees slightly bent, your working arm extended toward the floor (your non-working can either be on your thigh or holding the machine to stabilize), and bent over at the waist so your torso is close to parallel with the floor. Keeping your torso still, pull the bar up as high as you can by contracting your back muscles and bending your elbow. Squeeze your shoulder blades together at the top, then slowly lower the bar back to the start position. Complete all reps with that arm, then switch arms.

START: Stand in a Smith machine with the bar set on the lowest setting. Keep your feet about shoulder-width apart with a slight bend in your knees. Bend forward from the hips, keeping your torso just above parallel to the floor and your chest lifted to maintain the natural arch in your back. Take an overhand grip on the bar, hands just outside shoulder-width.

MOVE: Pull the bar into your lower abs, contract your lats and middle-back muscles hard, then slowly lower the bar all the way down to full arm extension. *This can also be done using an underhand grip

Stand sideways in the Smith machine so that the outside of your left leg is almost touching the bar. Bend forward from the hips so that your torso is at about a 45-degree angle with the ground. Grab the middle of the bar with your left hand. Use your legs, hips and lower back to generate the initial power that will transfer to your lats and arm to pull the bar up as high as possible. Let go of the bar in the top position and then grab onto it as it starts its descent back to the start position. Repeat for reps, completing all reps on the left side and then switching your position to repeat on the right side.

Straddle a landmine bar (or a T-bar row station) facing the loaded end, hinge at the hips with a flat back, and grip a V-handle hooked under the bar just behind the plates. Row the bar to your chest by driving the elbows up and back, squeeze the shoulder blades, and lower under control without standing up out of the hinge.

Grab a dumbbell in one hand, lift one leg off the floor and bend over at your waist slightly with a small bend at your knee, keeping your back straight and head up. Let your weight hang towards the floor. Keeping your body steady bring the weight upward in a 90 degree in alignment with your shoulder girdle.

Grab a dumbbell in each hand, lift one leg off the floor and bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weights hang towards the floor. Keeping your body steady alternate bringing one weight up and then the other at a 90 degree angle in alignment with your shoulder girdle.

Grab a dumbbell in one hand, lift one leg off the floor, secure the chord by placing one foot upon it holding a handle in one hand. Bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weight and handle hang towards the floor. Keeping your body steady bring both weight and handle up at a 90 degree angle in alignment with your shoulder girdle.

Grab a dumbbell in each hand, lift one leg off the floor secure the chord by placing one foot upon it holding a handle in each hand. Bend over at your waist slightly with a small bend at your knees, keeping your back straight and head up. Let your weights and handles hang towards the floor. Keeping your body steady bring one weight and handle up alternating each side at a 90 degree angle in alignment with your shoulder girdle.

Seated on the ball make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOW AS HIGH AS YOU CAN SO THAT YOUR ARM IS NOT BY YOUR SIDE. KEEP THAT ARM UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS AWAY FROM THE BODY. Slowly return to the starting position. Keep your palm facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Seated on the ball make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise and alternate arms after one side has been done.

Seated on the ball make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much higher than the height of your head. Take the handle and outstretch your arm. Based on your strength you can move forward or backward to vary the tension of the band. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOW AS CLOSE AS YOU CAN SO THAT YOUR ARM IS BY YOUR SIDE. KEEP THAT ARM DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS CLOSE TO THE BODY. Slowly return to the starting position. Keep your palm facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Based on your strength you can move forward or backward to vary the tension of the band. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise alternating each side once equals one repetition.

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Based on your strength you can move forward or backward to vary the tension of the band. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise.

Seated on the ball make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOW AS HIGH AS YOU CAN SO THAT YOUR ARM IS NOT BY YOUR SIDE. KEEP THAT ARM UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palm facing down the entire time throughout the exercise and do both sides to equal one set.

Seated on the ball make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise and alternate each side to equal one repetition.

Seated on the ball make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOW AS CLOSE AS YOU CAN SO THAT YOUR ARM IS BY YOUR SIDE. KEEP THAT ARM DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS CLOSE TO THE BODY. Slowly return to the starting position. Keep your palm facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise and alternate sides to equal one set.

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Stand with your feet shoulder width apart and band anchored to an object at around floor level. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Anchor a band to a low point a couple feet or so above the floor. Sit down on the floor facing the band and secure your feet against the anchor point to stabilize your body. Grab the handles of the band and start in a seated row position: legs straight with a slight bend in the knees, torso perpendicular with the floor, arms extended directly in front of you, holding the handles. Keeping your core tight and torso upright, contract your back muscles to pull the handles into your midsection. Squeeze your shoulder blades together at the top of the motion, then slowly return to the arms extended position.

Attach a D-handle to the pulley of a seated cable row station. Sit on the bench with you right foot placed on the left foot plate and your only your right leg supported on the bench. Keep your left leg bent with your left foot flat on the floor. Grab the handle with your right hand and sit with your right leg slightly bent, your back straight and your right arm extended out in front of you. Keeping your elbow close to your side pull the handle back towards your side as far as possible. Hold this position for a second as you contract your right lat as forcefully as possible. Slowly return the handle to the start position and repeat for reps. Once all reps are done on the right side repeat on the left.

Position yourself on a cable row machine and grasp the rowing handle with both hands. Next, pull or row the handle into your stomach area. Slowly return to the start position and repeat. Be sure to keep your back straight and perpendicular to the floor throughout this entire movement

How to do Seated Underhand-Grip Cable Row:

Step 1: Sit down on the bench and grab the cable row bar with your palms facing upwards (underhand grip). Step 2: Keep your back straight but relax your shoulders forward. Step 3: Pull the cable handle to your chest and try to pinch your shoulder blades together in the back. Step 4: Control the weight as you let your arms back out. This completes one repetition.

How to Do Cable Close Grip Seated Rows

Attach a narrow handle to the cable row, and assume the starting position. Maintain an upright posture with your chest out, shoulders back, and core engaged. Lean forward slightly and let your scapulae move freely by letting them slide forward to the starting position. Inhale, retract your shoulder blades and pull the handle towards your lower abdomen while leaning back slightly. Exhale and slowly return to the starting position by extending your arms and leaning forward.

Position yourself on a cable row machine and grasp the rowing handle with both hands. Next, pull or row the handle into your stomach area. Slowly return to the start position and repeat.

Take an incline bench and place the cable at the highest point. Lay back with your arm extended. Simply pull the arm straight back and squeeze the back.

Place an incline bench next to a pulley apparatus so that the higher end is near the low pulley and to the left. Set the angle at about 30 degrees. Grasp the single-handle D-grip attachment attached to the low pulley and sit straddling the bench and facing the weight stack. Lean against the bench to support your chest while extending your arm straight forward with a neutral grip. Pull on the handle moving your elbows straight back as far as possible. Squeeze your shoulder blades together as you contract your lats briefly before returning to the start.

START: Place an incline bench (set to 45 degrees) about a foot from a high pulley cable apparatus. Grab a lat bar attached to the high pulley and sit down on the bench with your feet flat on the floor and your back flat against the bench. Extend your arms in front of you so that they follow the same line of the cable.

MOVE: Pull the handle to your abdomen as you squeeze your shoulder blades together and you contract your lats briefly before returning the bar to the start. *Note - this can also be done with a low row bar, a rope attachment, or it can be done unilaterally using a single-handle D-grip attachment.

Seated on the ball lift one foot off the floor and make sure that the band is positioned much higher than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOW AS HIGH AS YOU CAN SO THAT YOUR ARM IS NOT BY YOUR SIDE. KEEP THAT ARM UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS AWAY FROM THE BODY. Slowly return to the starting position. Keep your palm facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Seated on the ball make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise and alternate each side for one repetition.

Seated on the ball lift one foot off the floor make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughtout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping one foot off of the floor, make sure that the band is positioned much higher than the height of your head. Take the handle and outstretch your arm. Based on your strength you can move forward or backward to vary the tension of the band. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOW AS CLOSE AS YOU CAN SO THAT YOUR ARM IS BY YOUR SIDE. KEEP THAT ARM DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS CLOSE TO THE BODY. Slowly return to the starting position. Keep your palm facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping your feet shoulder width apart, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Based on your strength you can move forward or backward to vary the tension of the band. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise making sure you alternate each side once to equal one repetition.

Sit on a stability ball keeping one foot off of the floor, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Seated on the ball lift one foot off of the floor and make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOW AS HIGH AS YOU CAN SO THAT YOUR ARM IS NOT BY YOUR SIDE. KEEP THAT ARM UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Seated on the ball and lift one foot off of the floor, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise and alternate each side.

Seated on the ball lift one foot off of the floor and make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping one foot off of the floor, make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOW AS CLOSE AS YOU CAN SO THAT YOUR ARM IS BY YOUR SIDE. KEEP THAT ARM DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS CLOSE TO THE BODY. Slowly return to the starting position. Keep your palm facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Sit on a stability ball keeping your foot off of the floor, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise and alternate each side as you do the movement.

Sit on a stability ball lifting one foot off of the floor, make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Attach the chord to a location above your head. To start the exercise take one handle in your hands making sure to keep your arm fully extended at the beginning, with your arm extended and your feet shoulder width apart begin to pull the handle toward your shoulder and at the same time pulling your elbow down and to your side.

Attach the chord to a location above your head. To start the exercise take both handles in your hands making sure to keep your arms fully extended at the beginning, with your arms extended and your feet shoulder width apart begin to pull the handle toward your shoulder and at the same time pulling your elbow down and to your side, alternate sides once you have fully extended your opposing arm.

Attach the chord to a location above your head. To start the exercise take both handles in your hands making sure to keep your arms fully extended at the beginning, with your arms extended and your feet shoulder width apart begin to pull the handles toward your shoulders and at the same time pulling your elbows down and to your sides.

Standing upright, make sure that the band is positioned much higher than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOW AS CLOSE AS YOU CAN SO THAT YOUR ARM IS BY YOUR SIDE. KEEP THAT ARM DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS CLOSE TO THE BODY. Slowly return to the starting position. Keep your palm facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Standing upright, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise alternating sides once each for one repetition.

Standing upright, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise!

Stand with your feet shoulder width apart and make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOW AS HIGH AS YOU CAN SO THAT YOUR ARM IS NOT BY YOUR SIDE. KEEP THAT ARM UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS AWAY FROM THE BODY. Slowly return to the starting position. Keep your palm facing down the entire time throughout the exercise.

Standing with your feet shoulder width apart and make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise alternate each side to equal one repetition.

Standing upright, make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOW AS CLOSE AS YOU CAN SO THAT YOUR ARM IS BY YOUR SIDE. KEEP THAT ARM DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS CLOSE TO THE BODY. Slowly return to the starting position. Keep your palm facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Standing upright, make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise and alternate each side to equal one repetition.

Standing upright, make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Attach the chord to an immobile object, bend at your knees slightly and make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOW AS HIGH AS YOU CAN SO THAT YOUR ARM IS NOT BY YOUR SIDE. KEEP THAT ARM UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS AWAY FROM THE BODY. Slowly return to the starting position. Keep your palm facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Attach the chord to an immobile object, bend at your knees slightly and make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise and alternate each side.

Bend over slightly at the knees and attach the band low on a door or post. Keep your chest broad and arms wide. Pull back as far as you can keeping your forearms in line with the direction of the band. Squeeze your back tigh as you contract, and slowly move back towards the starting position

Anchor the band in front of you to a stable structure at around waist height. This being a one-arm exercise, use only one handle attachment. Grab the attachment in one hand, then step back from the anchor point so that there's tension on the band. Start with your working arm extended out in front of you, your off hand on your hip, and your body upright (core tight to stabilize yourself). Contract the back muscles on the working side to pull the handle in to your midsection. When your hand reaches just outside your torso, squeeze the contraction hard, then slowly return to the start (arm extended) position. Complete all reps on that side, then switch sides and repeat.This exercise can also be done seated or kneeling on the floor.

Bend over slightly at the knees and attach the band low on a door or post. Keep your chest broad and arms wide. Pull back as far as you can keeping your forearms in line with the direction of the band. Squeeze your back thigh as you contract, and slowly move back towards the starting position alternate to the other side to complete the repetition.

Anchor the band in front of you somewhere between hip and shoulder level, grab the handles, and step back from the anchor point to create tension in the band. From a standing position, start with your arms fully extended toward the anchor point, palms facing each other (neutral grip). Contract your back muscles and bend your elbows to pull the handles to your midsection in a rowing motion (as if you were doing cable rows). Keep your body stable and core tight throughout. At the top position, squeeze your shoulders blades together., then slowly return to the start (arms extended) position.

Grab one handle, facing the machine lean back slightly pull the handle toward you allowing your arm to brush the side of your torso.

Grab the handles in both hands facing the machine, leaning back slightly pull both handles toward you allowing your arms to brush the sides of your torso while squeezing your shoulder blades together.

Stand facing the edge of an open, sturdy door and grip both handles (or the door's edge) at chest height. Walk your feet in close to the door and lean back with your arms extended, then row your chest to your hands by driving the elbows back and squeezing the shoulder blades; extend under control. The more upright your body, the easier the row.

Attach the chord to a location above your head. To start the exercise take one handle in your hand making sure to keep your arm fully extended at the beginning, lift one foot of the ground, with your arm extended and your foot planted begin to pull the handle toward your shoulder and at the same time pulling your elbow down and to your side.

Attach the chord to a location above your head. To start the exercise take both handles in your hands making sure to keep your arms fully extended at the beginning, lift one foot off the floor with your arms extended and begin to pull one handle toward your shoulder and at the same time pulling your elbow down and to your side alternating sides until you are done with the set.

Attach the chord to a location above your head. To start the exercise take both handles in your hands making sure to keep your arms fully extended at the beginning, lift one foot off the floor with your arms extended and your foot planted begin to pull the handles toward your shoulders and at the same time pulling your elbows down and to your sides.

Standing upright, lift one foot off the floor and make sure that the band is positioned much higher than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOW AS CLOSE AS YOU CAN SO THAT YOUR ARM IS BY YOUR SIDE. KEEP THAT ARM DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS CLOSE TO THE BODY. Slowly return to the starting position. Keep your palm facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Standing upright, make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise and alternate with the other arm after you extend the first side back up

Standing upright, lift one foot off the floor and make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Attach the chord to an immobile object, lift one foot off of the floor and bend at your knee slightly and make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOW AS HIGH AS YOU CAN SO THAT YOUR ARM IS NOT BY YOUR SIDE. KEEP THAT ARM UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS AWAY FROM THE BODY. Slowly return to the starting position. Keep your palm facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Attach the chord to an immobile object, lift one foot off the floor and bend at your knees slightly and make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. If it is too easy move backward. if it is too hard move forward. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise and alternate sides for each repetition.

Bend over slightly and lift one foot off the floor, attach the band low on a door or post. Keep your chest broad and arms wide. Pull back as far as you can keeping your forearms in line with the direction of the band. MAKE SURE THAT YOUR ELBOW IS CLOSE TO YOUR SIDE. LOOK AT THE PICTURE CLOSELY FOR DETAIL! Squeeze your back tigh as you contract, and slowly move back towards the starting position

Bend over slightly and pick one foot off of the floor, attach the band low on a door or post. Keep your chest broad and arms wide. Pull back as far as you can keeping your forearms in line with the direction of the band. Squeeze your back tight as you contract, and slowly move back towards the starting position alternating each side for one repetition.

Standing on one foot make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOW AS HIGH AS YOU CAN SO THAT YOUR ARM IS NOT BY YOUR SIDE. KEEP THAT ARM UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS AWAY FROM THE BODY. Slowly return to the starting position. Keep your palm facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Lift one foot off of the floor and make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise and make sure your alternate each side once to equal one repetition.

Standing one one foot make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU RAISE YOUR ELBOWS AS HIGH AS YOU CAN SO THAT YOUR ARMS ARE NOT BY YOUR SIDE. KEEP THOSE ARMS UP. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE AWAY FROM THE BODY. Slowly return to the starting position. Keep your palms facing down the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Standing upright, lift one foot off the floor and make sure that the band is positioned much lower than the height of your head. Take the handle and outstretch your arm. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbow behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARM IS BY YOUR SIDE. KEEP THAT ARM DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOW IS CLOSE TO THE BODY. Slowly return to the starting position. Keep your palm facing neutral the entire time throughout the exercise and switch sides after you have completed all of the repetitions.

Standing upright, lift one foot off of the floor and make sure that the band is positioned much higher than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise and alternate sides until you have finished the set.

Standing upright, lift one foot off the floor and make sure that the band is positioned much lower than the height of your head. Take the handles and outstretch your arms. Keeping your stomach tight and maintaining a straight back and upright position, pull back on the band bending the elbows behind you. IT IS VERY IMPORTANT THAT YOU KEEP YOUR ELBOWS AS CLOSE AS YOU CAN SO THAT YOUR ARMS ARE BY YOUR SIDE. KEEP THOSE ARMS DOWN. LOOK CLOSELY AND YOU CAN SEE HOW THE ELBOWS ARE CLOSE TO THE BODY. Slowly return to the starting position. Keep your palms facing neutral the entire time throughout the exercise. You would typically SUPER SET this exercise with another BACK exercise

Grab one handle, lift one foot off the floor, facing the machine lean back slightly pull the handle toward you allowing your arm to brush the side of your torso and makie sure to do the same amount on the other side to complete the set.

Grab the handles in both hands facing the machine, lift one foot off the floor, leaning back slightly pull one handle toward you allowing your arm to brush the side of your torso alternating arms each time.

Grab the handles in both hands facing the machine, lift one foot off the floor, leaning back slightly pull both handles toward you allowing your arms to brush the sides of your torso while squeezing your shoulder blades together.

Grasp a dumbbell in each hand and straddle an incline bench set around45 degrees. Your chest should be supported by the bench with your chin above the top. Let the dumbbells hang directly below your shoulders. With your palms facing each other and your elbows close to your body, pull the weights as high as possible, squeezing your shoulder blades together at the top. Slowly lower the dumbbells back to the start and repeat for reps.This is a great exercise for focusing more on the lats, specifically the lower lats. Because your body is supported by the bench it removes the opportunity to cheat by using the legs and lower back and forces your lats to do all the work.

Lay face down on a stability ball grab a dumbbell in one hand, allow your weight to hang toward the floor, then bring the dumbbell up at a 90 degree angle in alignment with your shoulder girdle making sure to do the same amount with the other side.

Lay face down on a stability ball grab a dumbbell in both hands, allow your weights to hang toward the floor, then bring one dumbbell up at a 90 degree angle in alignment with your shoulder girdle alternating each side.

Lay face down on a stability ball grab a dumbbell in both hands, allow your weights to hang toward the floor, then bring both dumbbells up simultaneously at a 90 degree angle in alignment with your shoulder girdle.

Attach a chord to the lower part of door, lay face down on a stability ball and lift one foot off of the floor and grab a dumbbell and handle in one hand, allow your weight and handle to hang toward the floor, then bring both dumbbell and handle up at a 90 degree angle in alignment with your shoulder girdle.

Lay face down on a stability ball grab a dumbbell in both hands then lift one foot off of the floor, allow your weights to hang toward the floor, then bring one dumbbell up at a 90 degree angle in alignment with your shoulder girdle alternating each side.

Attach a chord to the lower part of door, lay face down on a stability ball and lift one foot off of the floor then grab a dumbbell and handle in both hands, allow your weights and handles to hang toward the floor, then bring both dumbbells and handles up simultaneously at a 90 degree angle in alignment with your shoulder girdle.

Lay on the ground take a bar and use it for the attachment. Start with the cable in front between the legs. With both hands bring the bar/cable up evenly up the the shoulders squeezing the shoulders at the top and slowly return to the starting position.

Set a barbell in a power rack or the bar of a Smith machine at about waist height. Holding onto the bar with a shoulder-width, overhand grip hand straight down from the bar with your body straight out from the bar and only your heels touching the floor. This position should look like the start position of a push-up, but upside down. Using your lats, pull your body up to the bar and then slowly lower your body back to the start position and repeat for reps.

Lie on your back under a sturdy table with your chest below its edge. Grip the edge with both hands about shoulder width, set your body in a straight line from heels to shoulders, and pull your chest up to the table edge, then lower under control. Bend your knees and plant your feet to make it easier.