Seated Tubing Row and Shoulder External Rotator (intermediate)
(Back and shoulders (rotators))

1- Start in a seated position. Keep back straight, chest out, head up and abdominals tight.
2- Keep hips, back and head on the wall firmly.
3- Pull tubing until you get your elbows on the wall and keep pressure on it with your elbows.
4- As you keep the pressure on the wall (90°angle at elbows and shoulders level) bring your hands on the wall (external shoulders rotation) .
5- Hold the pressure on the wall with your forearm for one or two seconds.
6- Bring your hands down and continue with the pressure with your elbows on the wall then go back to your starting position.
7- Repeat the movement for 8 to 12 times.

By Sylvain Lemaire - All rights to Physigraphe