1. Secure a resistance band to an overhead anchor point (such as a pull-up bar or a sturdy beam).
2. Sit on the floor or on a bench directly below the anchor point, legs extended and torso upright. If necessary, anchor your feet under a stable object to prevent lifting during the exercise.
3. Reach up and grasp the band with an underhand grip (palms facing towards you), hands slightly wider than shoulder-width apart.
4. Begin with arms fully extended and the band taut. This is your starting position.
5. Pull the band down towards your chest, bending your elbows and squeezing your shoulder blades together. Your elbows should drive down and back.
6. Hold the contraction at the bottom of the movement for a second, focusing on the tension in your back muscles.
7. Slowly release the tension, allowing your arms to extend back to the starting position. Maintain control and resist the band pulling you back too quickly.
8. Repeat for the desired number of repetitions and sets.
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