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upper limb strength · intermediate · band, mat
Half-Kneeling Band Diagonal (D2)
shoulder strengthrotator cufftrunk control
0.0s / 5.5s
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Deltoids
15%
Rotator Cuff
15%
Obliques
20%
Serratus Anterior
15%
Trans. Abdominis
20%
Gluteus Medius
15%
Rotator Cuff 15% · Serratus Anterior 15% · Trans. Abdominis 20% — deep, not shown on the figure
Sets
3
Reps
10 each side
Hold
1 sec at the top
Rest
60 sec
The "draw the sword" pattern — one arm spirals the full diagonal while the narrow base keeps the trunk honest. Not the two-hand band lift: that one drives the trunk, this one drives the shoulder.