1. Secure a resistance band around a sturdy object near the ground or to the legs of an incline bench if possible.
2. Lie face down on an incline bench, with your chest firmly against the pad and your feet on the ground for stability.
3. Grip the handles of the band with both hands. Your arms should be fully extended towards the secured end of the band, and your palms should face each other.
4. Brace your core and pull the handles towards your hips, retracting your shoulder blades and bending your elbows.
5. Focus on squeezing your upper back muscles at the top of the movement.
6. Slowly extend your arms back to the starting position, controlling the resistance of the band.
7. Repeat for the desired number of repetitions and sets.
Make sure to perform the exercise in a controlled manner, keeping the movement smooth to maximize the tension on the upper back muscles throughout the exercise. Adjust the tension of the band or your positioning relative to the anchor point to increase or decrease the difficulty.
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