Exercise
HIGH-LOW PARTNER SEE-SAW
Form cues
About
A partner resistance exercise in which one person pulls high while the other resists low, creating a see-saw tension pattern. Trains the pulling muscles of both partners simultaneously with anti-rotation demands throughout.
Instructions
Step-by-step technique
Set Up with Partner and Band
Stand facing your partner, each holding one end or handle of a resistance band.
Keep Arms Straight Throughout
Partner A Squats Down
Partner A lowers into a squatting position, bringing their arms down between their legs.
Partner B Stands Tall Overhead
Keep the Band Taut
The band should remain taut between partners throughout the movement.
Alternate in a See-saw Pattern
Partner A rises while Partner B squats, creating an alternating see-saw pattern.
Continue Synchronized Rhythm
Brace and Control
Keep your core braced and maintain control of the band tension at all times.
Common mistakes
What goes wrong — and why
Partners with a large strength mismatch
A very strong and very weak pairing makes the exercise unsafe and ineffective.
Partner with someone of similar strength; if mismatched, the stronger partner should use one arm or a reduced range.
Jerking instead of steady resistance
Sudden yanks create impact loads that can strain the shoulder.
Both partners should provide smooth, consistent tension throughout the full pulling arc.
Losing core bracing during the movement
Unbraced cores cause the partner with the lower position to be pulled forward.
Both partners must brace the core and set the feet wide before any pulling begins.
Variations · Progressions · Regressions
Adaptations for every level
Single-person Cable Row (high to low)
Practice the pulling pattern using a cable machine at both high and low settings.
Partner Tug of War (horizontal)
Both partners pull horizontally on a rope or towel to train core bracing against equal opposition.
Partner Resistance Band See-saw
Use a long resistance band looped between partners for adjustable and dynamic resistance.