Set the cable machine or anchor your resistance band at chest height.
Begin in a squat position, holding the handle with your working hand extended straight in front of you at shoulder height, palm facing down—similar to holding a bike handle with one hand.
From this position, initiate the movement by bending your elbow and pulling the handle towards your body.
As you pull, retract your shoulder blade and allow your upper back to rotate slightly.
At the same time, push through your feet to rise from the squat to a standing position.
Keep the motion fluid and coordinated, allowing it to feel natural.
Reverse the movement with control, extending your arm forward and lowering back into the squat to return to the starting position.
