Reps

Description

First, attach the band around something that won’t move or break. And grab it in one hand. Be sure to attach it at chest height.

You should position yourself facing toward the anchor point and with your hand straight up at shoulder height in front of you pointing at the anchor. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

First, pull your shoulder back then bend your elbow and pull it into the side of your body whilst the hand remains pointing forward. Then return the arm back to it’s original 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

Your back must remain straight at all times. Your torso should be kept still throughout the entire set.
Don't let your shoulders hunch over when your arms are extended.
Use the back muscles to move the weight - do not lean forward and use momentum to swing the weight back and focus on pulling the elbow back.
Pausing and squeezing at the top of the movement for a 1-2 count will increase intensity and results.

Reps

Description

First, grab your band in both hand slightly wider than shoulder width apart and raised so they are shoulder height and in front of you. Make sure you that there is no slack in this position.

This is the starting position.

From here pull your hands apart until they are at your sides but elevated throughout. Then return 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 can’t pull the band fully apart then you may need to play around with holding the band wider to get an effective workout.

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:

As you pull the band apart, make sure to exhale. This will keep your spine in a neutral position and prevent you from compensating by hyperextending as you perform the repetitions.
Focus on pushing the hands apart once the band is completely pulled apart at chest height to improve the exercise even more. This will aid in engaging the serratus anterior, a tiny muscle located just beneath your armpit.
As you pull the band apart, watch out for the head protruding forward.
You can target more of the upper back if you keep your elbows slightly bent.

Reps

Description

First, attach the band around something that won’t move or break. And grab it in one hand. Be sure to attach it at chest height.

You should position yourself facing toward the anchor point and with your hands straight at shoulder height in front of you pointing at the anchor. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

First, pull your shoulder back then with a straight arm pull the band into the side of your body. Then return the arm back to its original position. Then return the arm back to its original 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

As you pull, try not to arch your back or lean back.
Make sure you have just a slight bend in the elbow but keep it in position throughout the movement.
Make sure not to thrust your head forward instead, concentrate on contracting the rear delts.
Don't rely on momentum; instead, keep the motion controlled and smooth from beginning to end.

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 with it on your right side and grab the band in your left hand. Bring your elbow in a bent position tucked up to your side and your hand at the same height but rotated inward. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here rotate only at the shoulder so the hand comes from an internal rotation to an externally rotated position whilst keeping the elbow tucked in at the side. 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

Avoid jutting your head forward or arching your back as the arm moves.
Use the half-kneeling variation of this exercise if you are still having trouble keeping your spine neutral.
To determine which grip feels the greatest on your shoulder, try supinated (palms up), pronated (palms down), and neutral (palms facing).