Area Targeted: Middle Back (along Spine)
Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.
Bands: Attach both ends of the band(s) to one handle, and grip the handle with both hands.
Body Positioning: Stand with one foot forward 3 to 4 feet from the door while facing the door. To create the proper starting position bend forward from your waist and keep your back straight and flat. You should have a slight bend in your front leg and your arms should be straight pointed towards the door anchor.
Movement: Pull back and raise your upper body until you are standing up straight. Return to the starting position (controlling the resistance). Repeat.
Points To Remember:
1. Keep your hips stationary during the exercise, do not move them forwards and backwards.
2. Keep your arms straight, pointed towards the door anchor throughout the movement.