Half-Kneeling Band Lift

0.0s / 5.4s

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Obliques
20%
Deltoids
15%
Trans. Abdominis
20%
Serratus Anterior
15%
Gluteus Medius
15%
Erector Spinae
15%

Trans. Abdominis 20% · Serratus Anterior 15% — deep, not shown on the figure

Sets

2–3

Reps

8–12 each side

Hold

1 sec at the top

Rest

45 sec

▶ Guided session · 2–3 × 8–12 each side

Prescribed as a pair with the chop — the lift resists the same diagonal from below, biasing the shoulder girdle and extensors.