1. Setup:
- Find a sturdy anchor point to attach the suspension trainer.
- Adjust the straps to a height where they are around waist level when you stand in front of them.
2. Starting Position:
- Stand facing the anchor point with the suspension trainer handles in each hand.
- Grab the handles with an overhand grip (palms facing down).
- Step back to create tension in the straps, keeping your arms straight in front of you.
- Lean back slightly, keeping your body straight from head to heels. Your feet should be hip-width apart.
3. Movement:
- Engage your core and pull your shoulder blades back and down.
- Bend your elbows and pull your body towards the handles, keeping your elbows close to your sides.
- Focus on squeezing your shoulder blades together as you pull.
- Continue pulling until your hands reach your chest or slightly below.
4. Return:
- Slowly extend your arms back to the starting position, keeping the tension in the straps.
- Maintain control as you lower yourself back down.
5. Repetition:
- Aim for 8-12 repetitions, ensuring proper form throughout.
- Rest for a brief moment and repeat for 2-3 sets.
Tips:
- Keep your body straight throughout the movement to prevent your back from sagging.
- Adjust the angle of your body to make the exercise easier or harder; leaning back more increases the difficulty.
- Focus on your breathing; inhale as you pull and exhale as you return to the starting position.
