equipment

Resistance Band

sets

3

reps

15-20

rest

30-45 sec

1. Stand on the middle of a resistance band with both feet.
2. Hold one end of the band in each hand at your sides.
3. Set your feet about hip width apart.
4. Put a slight fixed bend in your elbows.
5. Stand tall with your shoulders down and midsection braced.

1. Raise both arms out to your sides against the band.
2. Lead with your elbows rather than your hands.
3. Continue until your upper arms are roughly level with your shoulders.
4. Pause briefly at the top without shrugging.
5. Lower under control back to your sides.

Exhale as you raise your arms, inhale as you lower them.

• Lead with the elbows, keeping the arm angle fixed.
• Keep your shoulders down away from your ears.
• Stand on more of the band to increase resistance.
• Resist the band on the way down instead of letting it pull your arms in.
• Stop at shoulder height rather than going higher.

• Swinging the torso to help raise the arms.
• Shrugging the shoulders at the top.
• Letting the band snap the arms back down.
• Using a band so heavy the elbows have to bend.
• Raising the hands higher than the elbows.

From arms at your sides to upper arms level with the shoulders. Band tension is highest at the top, so control that end of the range.