Posture correct seated

Perform the described pattern with controlled movement and a stable body position. Prioritize the quality of each repetition over speed or repetition count. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of shoulders, glutes and hip flexors, lower back and lats; match resistance and range to a beginner level and never force a painful repetition.