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Instructions

1. Stand tall.

2. Hold a resistance band with both hands.

3. Bend your elbows to 90 degrees and keep them close to your sides.

4. Your palms should face up or slightly outward.

5. Keep your elbows tucked by your sides.

6. Pull your hands apart by rotating your forearms outward.

7. Stop when you reach good control without letting your elbows leave your sides.

8. Pause briefly.

9. Slowly return to the starting position.

Common Compensations

• Do not let your elbows drift away from your body.

• Do not shrug your shoulders.

• Do not arch your low back.

• Do not crank into too much range.

• Do not snap the band back in.

Extra Info

• Keep your wrists straight.

• You should feel the muscles in the back of the shoulders and around the shoulder blades working.

• You should not feel pinching in the front of the shoulder or tension in the neck.