Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
BeginnerCompoundResistance band
Band One Arm Twisting Seated Row
Upper Back · Back
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Sit on a bench or chair with your feet flat on the ground and your back straight.
- 2
Hold the band with one hand and extend your arm fully in front of you.
- 3
Keeping your back straight, pull the band towards your body by bending your elbow and squeezing your shoulder blades together.
- 4
At the same time, twist your torso towards the side of the pulling arm.
- 5
Pause for a moment at the top, then slowly release the tension in the band and return to the starting position.
- 6
Repeat for the desired number of repetitions, then switch to the other arm.
Muscles worked
Primary
Upper Back
biceps
Secondary
bicepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
Bodyweight
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Barbell
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Advanced12
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Advanced12
Barbell
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Advanced12
Barbell
Barbell Pendlay Row
Upper Back · Back
Advanced12
Barbell
Barbell Reverse Grip Bent Over Row
Upper Back · Back
Advanced12