Strengthen the back
Band / cable row
3 × 12 reps
Builds the rhomboids and mid traps to hold the shoulder blades back.
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Steps
- Anchor a band at chest height (door anchor) and step back.
- Pull elbows back along your sides, finishing with shoulder blades squeezed back and down.
- Pause 1 s, return slowly.
Cues
- Chest tall, do not lean back
- Start the pull with the shoulder blades
Equipment: Resistance band or cable machine