| Main Muscle Targeted | Middle Back |
| Exercise Type | Strength |
| Auxiliary Muscles Worked | Shoulders, Biceps, Abdominals, Lats |
| Equipment | Bands |
| Mechanics Type | Compound |
| Exercise Level | Expert |
| Applied Force | Pull |
| Sport |
Male Version
Male variant
Male variant
Instructions
1) Get into a side plank position by balancing your weight on one elbow and stacking your feet about 6 inches off the floor. Keeping your body straight, lift your hips off the floor. Your body should face your partner, about 7 feet away.2) Grasp one end of an elastic band with your top-side hand, arm extended. This will be your starting position.
3) Without twisting your bodies, simultaneously pull your elbows back as far as possible in a rowing motion to stretch the band, then release and again extending your arms forward.
4) Do all reps for one side before switching sides.