equipment

Resistance Band

sets

3

reps

12-20

rest

45-60 sec

1. Anchor a resistance band above head height on a door frame or bar.
2. Kneel or sit facing the anchor.
3. Take one end of the band in each hand with arms extended overhead.
4. Sit tall with your chest up and a slight backward lean.
5. Set your shoulders down and brace your midsection.

1. Begin by pulling your shoulder blades down.
2. Draw your elbows down toward your ribs against the band.
3. Continue until your hands reach roughly shoulder height.
4. Squeeze your back briefly with your chest lifted.
5. Let your arms extend back overhead under control.

Exhale as you pull down, inhale as your arms return overhead.

• Pull with your elbows, not your hands.
• Keep your chest lifted as your hands come down.
• Keep the backward lean small and constant.
• Kneel further from the anchor to increase resistance.
• Check the anchor is secure before loading it.

• Leaning far back and turning it into a row.
• Letting the band pull the arms up quickly.
• Shrugging the shoulders at the start of the pull.
• Anchoring the band on something that can come loose.
• Pulling only with the arms while the shoulder blades stay locked.

From arms extended overhead to hands at shoulder height with the shoulder blades drawn down. Use the full range in both directions.