Standing Back Extension With Clip Resistance Bands

 


1 Arm Bent Over Row (Lawn Mower) Assisted Pull Ups Assisted Reverse Grip Pull Ups Bent Over Back Row (Heavy Pants) Kneeling 1 Arm Back Row Kneeling Back Row Kneeling Straight Arm Lat Extension Lying Lat Pull Reverse Grip Lat Pulldown Seated Back Row (High) Squatted Back Row Standing One Arm Back Row Standing Back Extension Standing Back Extension (Handle)Wide Grip Lat Pull Down

Standing Back Extension

Area Targeted: Middle Back (along Spine)
Set up:
Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.
Bands: No adjustment required
Body Positioning: While facing the door bend forward and grip a side of the band with each hand so that the band is just starting to stretch. Position your lower body far enough away from the door so that when you bend forward, your head is close to the door, but does not touch it. Keep your arms straight (pointed towards the anchor), head straight, and back flat.
Movement: Stand up against the tension until you are standing up straight. Return to the starting position (controlling the resistance). Repeat.
Points To Remember:
1. Try to keep your hips stationary during the exercise (do not move them forwards and backwards).

 


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