STRAIGHT ARM PULLBACK

Stand with a hip- to shoulder-width stance, knees slightly bent. Bend over from the hips so that your torso is close to parallel with the floor and your lower back is arched, chest out. Extend you right arm straight below you to grab a dumbbell or other implement (backpack, large water jug, etc). Keeping your shoulder blade pulled back and down, use your lats to pull your right arm back and up above your torso as high as you can. Hold the top position for a second as you contract the lats, then slowly return the arm to the start position. Complete all reps on that side, then switch sides are repeat.

START: Stand with a shoulder-width stance and your knees slightly bent while holding a dumbbell in your right hand with an overhand grip. Bend over from the hips until your back is just above parallel with the floor. Place your left hand on your lower thigh for support. Let the dumbbell hang straight down below your shoulder.

MOVE: Pull your arm back and up to your side, with a straight arm, until it is parallel with the floor.

Anchor a band low in front of you and hold a handle in each hand, arms extended forward at hip height. With a slight forward lean and a braced core, sweep your straight arms back past your hips, squeezing the lats and rear delts, then resist the band back to the start.