Lats
45 Degree Row
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The closest band equivalent to the seated row machine. Leaning back at forty five degrees puts your bodyweight behind you as a counterweight, so you can handle far more resistance here than in a standing row without being dragged forward.
Set Up
Anchor: Door anchor at the top of the door.
Bands: Clip a handle to each end of the band.
Body position: Grip a handle in each hand and sit close to the door facing it, knees bent and toes touching the door. Back straight, head straight, chest up, shoulders forward. Arms straight, pointing up at the anchor. Lean back until your upper body is at about forty five degrees to the floor.
Movement
Pull the handles back until your hands are just below your chest. Return under control and repeat.
Points To Remember
- Grip the handles loosely, just tight enough not to drop them.
- Keep your arms tight to your body as you pull.
- Squeeze your shoulder blades together at the end of the pull.
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