Kneeling Back Rows

Area Targeted: Outer Back

Set up:
Secure the band(s) to the door with the door anchor at knee height.
Clip Bands: Attach each end of the band(s) to a handle.
Handle Bands: No adjustment required
Body Positioning: Grip a handle in each hand and kneel down with one knee of the floor 3 to 4 feet from the door while facing the door. Keep your head straight and chest up. 

Movement: Pull the handles back until your hands are by your chest. Return to the starting position (controlling the resistance). Repeat.

Points To Remember:
1. Hold the handles with a loose grip and squeeze you shoulder blades together as you pull back.
2. As you pull back, keep your arms tight to your body, and forearms parallel with the floor.

Kneeling Back Row


1 Arm Bent Over Row (Lawn Mower) Assisted Pull Ups Assisted Reverse Grip Pull Ups Bent Over Back Row (Heavy Pants) Kneeling 1 Arm Back Row Kneeling Back Row Kneeling Straight Arm Lat Extension Lying Lat Pull Reverse Grip Lat Pulldown Seated Back Row (High) Squatted Back Row Standing One Arm Back Row Standing Back Extension Standing Back Extension (Handle) Wide Grip Lat Pull Down

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