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Band Assisted Pull Up
A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
Band Half Kneeling Thoracic Rotation
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A half kneeling rotation against a band that trains the mid back to turn while the hips stay put. For a stiff mid back and better trunk rotation.
How to do it
Half kneel side on to a chest height anchor with the inside knee up, holding the band with both hands in front of the chest. Rotate your upper body away from the anchor, letting the arms follow the chest and the eyes follow the hands, then return slowly. The hips keep facing forward.
Common mistake
Turning from the low back instead of the mid back. Reduce the range or the band tension until the hips stay still.
Helps with
- Posture
- Mid back stiffness
- Low back pain
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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