Area Targeted: Middle Back (along Spine)

Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.

Bands: Attach both ends of the band(s) to one handle, and grip the handle with both hands.

Body Positioning: Stand with one foot forward 3 to 4 feet from the door while facing the door. To create the proper starting position bend forward from your waist and keep your back straight and flat. You should have a slight bend in your front leg and your arms should be straight pointed towards the door anchor.



Pull back and raise your upper body until you are standing up straight. Return to the starting position (controlling the resistance). Repeat.


1. Keep your hips stationary during the exercise, do not move them forwards and backwards.

2. Keep your arms straight, pointed towards the door anchor throughout the movement.