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Grip the bar/handle at shoulder width, shoulders down and back, core braced.
1. Anchor the band at chest height, step back to create tension.
2. Pull the handles to your ribs, squeezing the shoulder blades together.
3. Return under control without letting the band snap back.
Exhale as you pull, inhale as you return to the start under control.
Using momentum to yank the weight, shrugging instead of pulling with the back.
Keep the spine neutral throughout; do not let the lower back round to complete the rep.
Beginner: Use a lighter band.
Intermediate: As described.
Advanced: Use a heavier band or slow the return to 3 seconds.