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 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.

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.

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 facing the anchor point. Bend forward by hinging at your hips. Also make sure you are far enough away that there is no slack when your elbows are tucked in at your side and your hands pointing towards the floor and your palms facing inwards.

This is the starting position.

From here extend your hand behind you, by extending at the elbow until the arm is fully extended or as far as you can. After this, slowly return the arm back down 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 weight with your triceps, keeping control of the weight 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 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 below waist height.

You should position yourself facing away from the anchor point and grab the band in one hand with a straight arm by your side. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here raise the band up and in front of you or as far as you can keep the arm straight the whole range. 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

Control the eccentric (lowering) part of the movement to maintain more tension in the delts.
At the peak of the exercise, maintain a tight core and avoid leaning back or arching your back.
Don't lock out the elbows but do allow the arms to move freely.

Reps

Description

First, securely attach a band under the frame of your chair so you are holding it in each hand. From here you should lift your hands with straight arms up to the side until the band feels resistance. If your hands are above 45 degrees, you will need to hold the band closer together to make sure we have resistance throughout the whole movement.

This is the starting position.

From here pull one of your hands up to the side at shoulder height, slightly above 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.

Tips

Control the eccentric (lowering) part of the movement to maintain higher tension in the side delts.
At the peak of the exercise, maintain a tight core and avoid leaning back or arching your back.
Don't lock out the elbows but do allow the arms to move freely.