Resisted rows
For this exercise, you will need elastic exercise material, such as surgical tubing or Thera-Band.
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Put the band around a solid object at about waist level. (A bedpost will work well.) Each hand should hold an end of the band.
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With your elbows at your sides and bent to 90 degrees, pull the band back. Your shoulder blades should move toward each other. Return to the starting position.
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Repeat 8 to 12 times.