Reps
Description
This warm-up is a standardised session throughout, so once you get the hang of it no need to watch the video each time.
Time: 10 mins
This warm-up is a standardised session throughout, so once you get the hang of it no need to watch the video each time.
Time: 10 mins
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).
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.
First, securely attach a band to something that won’t move or break. Be sure to attach it at chest height and grab with one hand.
You should position yourself facing toward the anchor point and with your hands straight 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 followed by your elbow and hand so your hand comes up towards your ear, Keep pulling through the full range of movement or as far as you can with the elbow and hand high throughout. Then return the arm back to their original 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
As you pull, try not to arch your back or lean back.
Make sure your elbows remain raised and your hands remain at eye level as you pull.
Make sure not to thrust your head forward to meet your hands; instead, concentrate on contracting the rear delts.
Make sure the anchor is set at face height and not higher as this could over-recruit the lats and counteract some of the advantages of scapular upward rotation.
Don't rely on momentum; instead, keep the motion controlled and smooth from beginning to end.
This is the Band Around the World
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 facing toward the anchor point and grab the band in one hand with a straight arm 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.
Keeping the arm straight through the whole movement first, pull the band down to your side. Next, Raise the arm up, out to the side and above your head. From here, lower it down back to the starting position. After this, do the same movement but in reverse. 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 shoulder muscles to move the weight - do not lean forward and use momentum to swing the weight back.
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.
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 facing away from the anchor point and grab the band in one hand. Also make sure you are far enough away that there is no slack when your hand is at shoulder height and your elbow is slightly behind you pointing backwards.
This is the starting position.
From here extend your hand forward, 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.
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
By not completely locking out the elbows, keep your pecs more taut.
Make sure your shoulder blades are somewhat retracted if you're experiencing pain in the shoulder joint itself, especially at the front, and work to keep your shoulder girdle "packed."
Make careful to keep some tightness in your abs and avoid letting your lower back arch too much.
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.