equipment

Resistance Band

sets

3

reps

15-25

rest

30-45 sec

1. Hold a resistance band with both hands, palms facing down.
2. Set your hands about shoulder width apart on the band.
3. Raise your arms straight out in front at shoulder height.
4. Stand tall with your feet about hip width apart.
5. Set your shoulders down and brace your midsection.

1. Pull the band apart by moving your hands out to the sides.
2. Keep your arms straight throughout.
3. Continue until the band touches your chest and your arms are out wide.
4. Squeeze your shoulder blades together briefly.
5. Return your hands together under control.

Exhale as you pull the band apart, inhale as you return.

• Keep your arms straight — this is not a row.
• Squeeze the shoulder blades at the end of each repetition.
• Keep your shoulders down away from your ears.
• Choose a band light enough to reach your chest.
• Move your hands closer together on the band to increase resistance.

• Bending the elbows and turning it into a row.
• Using a band so heavy the full range is impossible.
• Shrugging the shoulders during the pull.
• Letting the band snap the hands back together.
• Leaning back to help pull the band apart.

From hands together in front to arms wide with the band at your chest. Use a band light enough to complete the full range.