Reps

Description

First, grab one end of a band in one hand, wrap it around something that won’t move or break and grab the other end in the other hand. Be sure to attach it at chest height.

You should position yourself facing away from the anchor point. Also make sure you are far enough away that there is no slack when your hands are at shoulder height and your elbows are slightly behind you pointing backwards.

This is the starting position.

From here extend your hands forward, by extending at the elbows until the arms are fully extended or as far as you can. After this, slowly return the arms back to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Tips

If you're using a round resistance band then using a back of a chair may be better to prevent it from moving up
If you struggle to keep in the position do the single arm variation

Reps

Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.

You should position yourself perpendicular from the anchor point and grab the band in the hand closest to the anchor. Bring your elbow in a bent position tucked up to your side and your hand at shoulder height also to the side. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here press the band up and above your head or as far as you can, keeping the elbow out to the side through the movement. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Tips

Don't worry about keeping your shoulders pushed back and down as you reach your highest point.
At the peak of the movement, let the elbows spin and point outward; however, at the bottom, tuck them tightly against the rib cage.
Keep the movement from gaining momentum.
Imagine trying to gaze out a window from the top; your biceps and ears should be in line.
Consider experimenting with a wider grasp or shorter range if the movement is causing you any shoulder pain.

Reps

Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at knee height.

You should position yourself facing away from the anchor point. Also, make sure you are far enough away that there is no slack when your elbow is pointing up and your hand pointing down.

This is the starting position.

From here extend your hand up and above your head, by extending at the elbow until the arm is fully extended or as far as you can. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Exercise Tips

Focus on moving the band with your triceps, keeping control of the band as you slowly return back to the starting position.
Keep your body as still as possible, moving only your forearms.

Reps

Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at shoulder height.

You should position yourself perpendicular to the anchor point and grab the band in the hand closest to the anchor. Bring the arm up straight and to the side and make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here pull the band across your body whilst keeping a straight arm. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Tips:
While performing the exercise, envision that you are attempting to embrace a tree.
Avoid squeezing the band too hard because this can overwork the forearms and biceps and lessen the activation of the pecs.
Try to draw the weight across rather than pressing it.
Never decrease the weight to the point where you experience any kind of pain or pressure at the front of the shoulder joint, and always maintain a tiny bend in the elbows.
Make careful to keep some tightness in your abs and avoid letting your lower back arch too much.