Exercise of the Month: Compound Row

The compound row (Mid Back Row) works the muscles of the mid-back which include latissimi dorsi, rhomboids, terres major, rear delts and biceps.
Begin by sitting tall on sitz bones. Wrap a fairly thick tubing band with handles around the balls of feet which are flexed. Inhale to prepare, exhale and pull back squeezing shoulder blades together. Return the band with control and repeat 12 repetitions. Rest for 30 seconds and then repeat performing another set of 12 reps.

Dos
Sit up tall
Pull cable all the way back as if squeezing a pencil between shoulder blades to achieve full range of motion
Keep elbows in

Donts
Do not round out lower back
Do not lean back
Do not move torso back and forth - hold a stable neutral

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