Kneeling Back Row
Area Targeted: Outer Back
Anchor: Secure the band(s) to the door with the door anchor at knee height.
Bands: Attach each end of the band(s) to a handle.
Body Positioning: Grip a handle in each hand and kneel down with one knee of the floor 3 to 4 feet from the door while facing the door. Keep your head straight and chest up.
Movement: Pull the handles back until your hands are by your chest. Return to the starting position (controlling the resistance). Repeat.
Points To Remember:
1. Hold the handles with a loose grip and squeeze you shoulder blades together as you pull back.
2. As you pull back, keep your arms tight to your body, and forearms parallel with the floor.