How to do it
Pause for one count when your hands reach your hips.
- 1
Sit on the floor with your legs straight out in front of you and secure the band around your feet.
- 2
Grasp the band with both hands, keeping your arms straight.
- 3
Pull the band straight back, keeping your arms close to your sides.
- 4
Squeeze your shoulder blades together at the end of the movement.
- 5
Slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling the band towards your hips rather than your chest to better engage the lats and mid-back muscles.
Common mistakes
- ✕Rounding the lower back during the pull
- ✕Bending the wrists during the pull
- ✕Letting the elbows flare from your sides