This exercice mainly involving the muscles of the posterior thoracic chain such as the latissimus dorsi muscles and rhomboids. The elastic band keeps tension constant throughout the movement.

Body Parts

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


  • Sit on the ground.
  • Take the elastic band with your thumbs inward with the widest possible grip.
  • Avoid arching your back.
  • Enter the belly and contract the abs.


  • Pull the elastic band towards you.
  • Keep your arms close to your body.
  • Avoid swinging the trunk


Always keep your head aligned with your body. Keep your back straight. Always keep the abs contracted. Always keep your wrists straight.