equipment

Resistance Band

sets

3

reps

12-20

rest

45 sec

1. Anchor a resistance band above head height on a door or bar.
2. Take one end of the band in each hand, or hold a loop with both.
3. Stand facing the anchor with your feet hip width apart.
4. Tuck your elbows in close to your sides.
5. Lean forward very slightly and brace your midsection.

1. Push your hands down by extending your elbows.
2. Keep your upper arms locked at your sides.
3. Continue until your arms are almost fully extended.
4. Squeeze your triceps briefly at the bottom.
5. Let your hands rise under control until your forearms pass parallel.

Exhale as you push down, inhale as your hands rise.

• Keep your elbows pinned at your sides.
• Move only at the elbow joint.
• Step back or shorten the band to increase resistance.
• Resist the band on the way up.
• Check the anchor is secure before you start.

• Letting the elbows travel forward and away from the body.
• Leaning over and using bodyweight to push down.
• Letting the band snap the hands upward.
• Anchoring the band on something that can come loose.
• Using the shoulders to drive the movement.

From forearms above parallel down to arms almost fully extended, with the upper arms fixed at your sides.