equipment

Resistance Band

sets

3

reps

12-20

rest

45-60 sec

1. Stand on the middle of a resistance band, or anchor it low behind you.
2. Take one end in each hand and bring your hands behind your head.
3. Set your elbows pointing forward, close to your ears.
4. Stand tall with your ribs down and midsection braced.
5. Take a split stance so you are stable against the pull.

1. Straighten your arms overhead against the band.
2. Keep your elbows pointing forward as they extend.
3. Pause briefly with the arms straight.
4. Bend the elbows to lower your hands behind your head.
5. Stop when you feel the stretch, then press again.

Exhale as you straighten your arms, inhale as they lower.

• Only the forearms move; the upper arms stay put.
• Keep the elbows tucked in rather than flaring wide.
• Ribs stay down so the lower back does not arch.
• Shorten your grip on the band to increase resistance.
• Control the way down instead of letting the band snap back.

• Letting the elbows drift wide as the arms straighten.
• Arching the lower back to press the hands up.
• Dropping the hands fast under the band's pull.
• Standing too upright and losing balance backwards.
• Using a band so heavy the elbows cannot stay still.

From hands lowered behind the head with the triceps stretched to arms fully straight overhead.