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.
