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).

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 left side and grab the band in your right hand. Bring your elbow in a bent position tucked up to your side and your hand at the same height but rotated outward. 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.

Reps

Description

First, place both cable pulleys high enough so the handles can be reached at full stretch, then grab the handles in each hand with the palms facing forwards and position yourself in the middle of the pulleys.

This is the starting position.

From here pull by bending your elbows down and out to the side until they are by your side or as far as you can. After this, slowly return the arms 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 Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.

Reps

Description

First, place both cable pulleys at chest height, then grab the handles in each hand with your arms straight in front of you and position yourself in the middle of the pulleys.

This is the starting position.

From here, pull your arms back by bending at the elbows until they are by your side or as far as you can. After this, slowly return the arms 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 Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.

Reps

Description

Let's get started by grabbing both of your dumbbells. Then hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with the palms facing inwards.

This is the starting position.

From here raise your elbows up as high as you can whilst keeping them tucked in and keeping your hands facing the floor.

Once done, return the dumbbells back down safely 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 Gripping Aids to make this exercise as safe as possible.

Reps

Description

Let's get started by grabbing a dumbbell and have it hanging by your side with your palm facing inwards towards your body.

This is the starting position.

From here curl the dumbbell up, by bending at the elbow until the arm is fully flexed or as high as you can. As you do this rotate your palm so it faces you.

Once done, return the dumbbell back down safely to your side. This is one repetition, now repeat this for the desired amount. Once you’ve done one arm, if required in the program and you are able to do so, repeat the exercise and the repetition with the other arm.

If you find yourself falling sideways it may be better to hold a dumbbell in each hand to counteract the weight.

If you have limited gripping ability try using the Active Hands Gripping Aids to make this exercise as safe as possible.

Reps

Description

First, place the cable pulley at waist height, then grab the handle in one hand and straight in front of you.

This is the starting position.

Whilst keeping the arm straight, first, pull the handle 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 Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.

Reps

Description

First, place the cable pulleys at head height, then grab the handles in opposite hand so the cables cross. Start with your hands together and straight in front of you.

This is the starting position.

From here, pull your arms apart and back whilst keep your arms straight until they are inline with your body or as far as you can. After this, slowly return the arms 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 Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.

Reps

Description

First, place the cable pulley at chest height, then grab the handle in one hand with your arm straight in front of you and position yourself in front of the pulley.

This is the starting position.

From here, pull your arm back by bending at the elbow until your hand is at your ear or as far as you can with the elbow elevated. After this, slowly return the arm 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 Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.