equipment

Resistance Band

sets

3

reps

12-20

rest

45-60 sec

1. Anchor a resistance band at roughly chest height, or loop it around your feet while seated.
2. Take one end of the band in each hand.
3. Step back until the band is taut with your arms extended.
4. Stand tall with a slight bend in your knees.
5. Set your shoulders down and brace your midsection.

1. Pull both hands back toward your ribs, leading with your elbows.
2. Draw your shoulder blades together as your hands come in.
3. Keep your elbows close to your sides.
4. Pause briefly with your chest up and the band at your torso.
5. Let your arms extend forward under control.

Exhale as you pull the band toward you, inhale as your arms extend.

• Pull with your elbows, not your hands.
• Keep your torso still rather than rocking backward.
• Let the shoulder blades move at both ends of the range.
• Step further back to increase the band tension.
• Control the return instead of letting the band pull you forward.

• Rocking the torso back and forth to move the band.
• Rounding the upper back as the arms extend.
• Shrugging the shoulders during the pull.
• Using a band so heavy the full range is impossible.
• Anchoring the band somewhere insecure.

From arms extended forward with the shoulder blades reaching, to the hands at the ribs with the blades squeezed together.