Classification
| Type | basic |
| Mechanics | compound |
| Direction | pull |
| Equipment | tube |
| Additional Equipment | mat |
Instructions
Preparation
Sit on mat and grasp Tube handles. Extend legs and put center of Tube around bottom of feet. Sit upright.Execution
Pull handles to sides of waist while elbows travel backward, close to torso. Flex back and rear shoulders. Return, keep arms slightly flexed and repeat.Variations / Comments
Let shoulders be pulled forward while extending arms.
Starting Position 
Ending Position Muscles
| Target | Back, General |
| Synergist | Trapezius, Middle | Trapezius, Lower | Rhomboids | Latissimus Dorsi | Deltoid, Posterior | Brachialis | Brachioradialis |
| Stabilizers | Biceps Brachii | Erector Spinae | Rectus Abdominis | Quadriceps |
Front
Rear
