High to low rows

Purpose: This is a great shoulder and neck rehabilitation exercise. It can be used with bands at home or with a cable column at the gym.

Instructions: While down on one knee, pelvic tilted, core engaged, shoulders back and down then pull your elbows down close to your body keeping your shoulder blades down and back, then slowly return them to starting position with elbows extended.

Common Errors: Shrugging your shoulders, letting your elbows come out away from your side is indicative of not pulling the shoulder blades down and back, or the band is too strong - try with a lower resistance band. Bending in the middle while pulling indicates poor core stability while performing this exercise.