HOW: Start in a half kneeling position with one knee bent up in front of you with foot planted on the ground and the other knee on the ground. Anchor a band underneath the front foot and grab the end of the band with the opposite hand. From here, perform an upright row pulling the band and your elbow up towards the ceiling. Then, tuck your elbow underneath you, rotating your hand upwards. Press the band straight up overhead and return to the starting position.
FEEL: You should feel your shoulder and upper back muscles working as you row and press the band up.
COMPENSATION: Maintain an upright half kneeling position, only allow movement at the arm. Don’t twist back as you pull the band up.