Primary Muscle Group: Upper back
Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius
Preparation: Begin in a standing position with the band under your left foot. Grasp the band with your right hand. Place your left palm on top of the ball with your left leg right beside the ball.
Breathing: Exhale to raise your elbow, inhale to lower.
Execution: Now, take a big step back with your right leg and bed forward about 45 degrees. Tighten your abs and extend your right arm toward the floor. Exhale and raise your right elbow up towards the ceiling (pull the weeds). Inhale and lower. Repeat on other side.
Comments: This one simulates "pulling weeds" in the garden. It will really firm up that upper back area and for the women particularly targets that bunch of flesh right under your bra strap!
Here are a few suggested alternative exercises:Ball Band Upright RowBall Dumbbell Lat RowBall Lat PulldownBarbell RowsDumbbell Bent Over RowHigh Row - Hammer StrengthPull Up