Standing Palm Switching Row

1. Stand upright with your feet shoulder-width apart and hold onto a resistance band with both hands, palms facing down, or use a cable machine with the pulley set to a low position.

2. Start with your arms extended in front of you at shoulder height, keeping a slight bend in your elbows.

3. Draw your shoulder blades back and down, and begin to pull the band or cable towards your waist.

4. As you pull the band or cable, rotate your wrists so that your palms face upwards by the time the band or cable reaches your body.

5. Squeeze your shoulder blades together at the end of the movement, holding for a second to maximize the contraction in your back muscles.

6. Slowly extend your arms back to the starting position, rotating your wrists back so your palms face downwards again as you reach full extension.

7. Repeat the movement for the desired number of reps, maintaining a controlled tempo and focusing on engaging your back muscles throughout the exercise.

Remember to maintain good posture and avoid any excessive swinging or momentum which could reduce the effectiveness of the exercise and increase the risk of injury.

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