Vertical Pull

This move works your upper and middle back, shoulders, and chest. The most classic example of this exercise is a pull-up.

Beginner: Single-Arm Resistance Band Pulldown

You’ll need to anchor a resistance band overhead for these. Start in the same half-kneeling position as you did previously: left knee and right foot on ground. With back straight and core engaged, hold the resistance band with left hand, light tension, and arm extended. Pull band toward torso, keeping elbow close to body. Extend arm to return to start.

Advanced: Two-Hand Resistance Band Pulldown

From the same position, hold both ends of the resistance band. Pull bands down and toward torso, keeping elbows close to ribcage. Extend arms to return to starting position.