Step 2 – Grab the bar with an overhand grip and push OUTWARD with your hands (outward intentions). Step 3 – Without bending your elbows, retract your shoulder blades FIRST and row the weight up to your abdomen.
Step 5 – Return to the starting position by FULLY protracting your shoulder blades for a full stretch in your back.


Step 1 – Grab a chin-up bar with an underhand, shoulder-width grip and outward intention. Step 5 – Maintain the backward lean at the bottom, and ensure you get a FULL stretch at the bottom. Step 2 – Retract your shoulder blades FIRST (without bending your elbows) and row the weight up to your abdomen.


Step 2 – Step back so your torso is almost parallel to the ground, your arms extended behind your head.



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