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Back training for the knees
Goal

The techniques shown here for a functional back workout are chronological in their complexity. Start with a simple execution and make the exercise increasingly functional. In the standing position you already activate the posterior chain and stabilize your knee. With an active hip movement (and the one-armed execution in addition), proportionally more muscles are integrated. Your knee learns to contribute to the stabilization of the whole body during a dynamic movement. 

Here's how

Fix the PATband at an anchor point. Depending on your goal and training level, you choose your execution. Bring the elbow to the side of you. 

Tip

While rowing, make sure that the hips are extended as well as the chest is straightened. Control the movement of the pelvis in the rotation, neither the knee nor the heel of the planted foot should move to the sides.