Attach a pair of resistance bands to a door anchor and place the door anchor at the top of a door. Attach the weighted bar to the other ends of the resistance bands. Sit on a bench or an exercise ball. Grab the workout bar with overhand grip. For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width.

Bring your torso and head forward. Have your arms fully extended and the lats fully stretched. Pull the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar and return to the original position and repeat.

Concentrate on squeezing the back muscles once you reach the full flexed position.

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