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High Row With Bands Low
Area Targeted: Rear Shoulder
High Row From a Low Anchor Point With Resistance Tube Bands is a great variation of the High Row if you would like to use greater amount of resistance. Unlike the Mid Point High Row, the lower anchor point forces you to bend your body, thus creating a lower center of gravity. The lower center of gravity and the down force from the low attachment point anchors your body.
Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.
Bands: Attach each end of the band(s) to a closed ankle strap and place your hands through the straps (so that they are resting on the top of your wrists.)
Body Positioning: Stand 3 to 4 feet away from the door while facing the door. Stand with your feet hips width apart, chest up and head straight. Stick out your buttocks and bend slightly forward at your waist. Position your arms down at a 45 degree angle, pointed towards the door anchor.
Pull your elbows up and back back until your they are even with your shoulders. Return to the starting position (controlling the resistance). Repeat.
POINTS TO REMEMBER
1. As you pull your elbows back, keep your hands relaxed.
2. At the end of the movement, your upper and lower arm should be at a 90 degree angle.
High Row (Mid)
External Rotation (Up)