Standing Punch and Row – Band

  • HOW: Attach a band in front of you and behind you to a strong, sturdy surface at about chest height. Stand in an athletic position with your knees slightly bent and have one band in each hand. Have your arm extended holding onto the band you are facing and hold the other band next to your chest with a bent elbow. From here, pull the one band in with your palms facing in. At the same time, punch the other band straight out while maintaining your body position. 
  • FEEL: You should feel your core muscles working to keep your body straight. You will also feel your chest and back muscles working to pull and punch the bands.
  • COMPENSATION: Don't twist your back as you pull and push each band. 

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