Seated High Rows

Area Targeted: Rear Shoulder

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 sit 3 to 4 feet away from the door, while facing the door. Sit firmly on the floor with your back straight, chest up and head straight. Position your arms straight out in front of you (parallel with the floor), and your palms down.

Movement: Pull straight back until your elbows are in line with your shoulders. Return to the starting position (controlling the resistance). Repeat.

Points To Remember:
1. As you pull, grip the handle lightly and keep your upper arms and forearms parallel with the floor.
2. At the end of the rep (movement) make sure that your upper and lower arm are at a 90 degree angle.

Seated High Row


Anchor Overhead Shoulder Press External Rotation (Side) External Rotation (Up) High Row (Low) High Row (Mid) Internal Rotation (Down) Internal Rotation (Side) Lying Front Shoulder Raise Lying Lateral Shoulder Raise Overhead Shoulder Press Reverse Fly Seated High Row Standing Front Shoulder Raise Standing Lateral Shoulder Raise

Don't Live In a Gym... Just Look Like You Do!