Anchor to the top of a door or a branch overhead for a downward line of pull on exercises like triceps pushdowns, kneeling lat pulldowns, and band abdominal crunches. A slightly lower anchor point (around head height) can also be used for more horizontal motions like high biceps curls and face pulls.
A midpoint anchor location works well for moves like standing rows (facing the anchor), chest presses (facing away), and band woodchoppers (facing sideways). Move the anchor up or down on a door or post to accommodate your height and increase variety.
An anchor point coming from the bottom of a door or post is great for low rows to hit the back muscles, upright rows for the shoulders, and a variety of lower body exercises like lunges, stiff-legged deadlifts, and hip extensions to target the glutes.
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