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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.
Kettlebell One Arm Row
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A single arm row with one hand and knee on a bench. It strengthens the upper back and helps posture and shoulder health.
How to do it
Place one hand and the same side knee on a bench with the back flat. Hold the kettlebell in the other hand with the arm straight. Pull it toward your hip, drawing the shoulder blade back, then lower it with control.
Common mistake
Twisting the trunk to heave the bell up. Keep the back flat and the shoulders square to the floor, and lead with the shoulder blade.
Helps with
- Posture
- Shoulder 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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