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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Anchor the middle of a strong bed sheet in a closed door that cannot open toward you.
- 02Face the door, grasp both ends, walk the feet forward, and lean back with the body held in one line.
- 03Pull the chest toward the hands while driving the elbows back and slightly outward to emphasize the rear delts.
- 04Pause without shrugging, sagging the hips, or letting the shoulders roll forward.
- 05Extend the arms slowly while preserving body alignment and stop immediately if the anchor or fabric shifts.
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Variations
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Alternatives
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