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  • Secure the resistance band to the door knob, pole or utilise a cable machine.
  • Keep the resistance point in line with the belly button.
  • With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
  • As you pull back, focus on squeezing the shoulder blades together.
  • Control the return.


  • Maintain proud chest as the band returns to the starting position.
  • Ensure that the shoulders do not roll forward.