This bodybuilding exercise that works the upper back, with an emphasis on the latissimus dorsi and teres major muscles. A resistance band is all you need and so you can do this in your living room or at a training center. The exercise will help you improve muscle definition in your back.

Body Parts

  • Back
  • Shoulders
  • Biceps
  • Serratus Anterior
  • Transversus Abdominis
  • Biceps Brachii
  • Rhomboids
  • Teres Major
  • Latissimus Dorsi


  • Sit on the floor with your legs in front.
  • Keep the knees lightly bent.
  • Put the center of the elastic under the feet.
  • Grab the two ends of the elastocks to cross them in front of the feet.
  • Keep the torso straight.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Pull the elastic band at abdominal level while keeping the arms close to the body.
  • Never arch the back.


Keep the head aligned with the torso. Keep the back straight. Keep the abdominals tightened. Keep the wrists straight. Never lock the knees.