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Exercise preview

Arms pulling straps plow prone on the box

Beginner10 repsNo jumping

Muscles worked

Mid backForearmsLats

You need

Mat

How to do it

  1. Lie prone on the box, chest just off edge, arms holding straps overhead.
  2. Start with arms long, palms down, shoulders depressed and neck neutral.
  3. Pull arms down toward hips, squeezing lats while keeping torso stable.
  4. Return slowly to start, maintaining control and continuous tension on straps.