- Anchor band to a stable point.
- Step back until there is no slack in the band and hold the end of the band with one hand.
- Pull through the elbow straight back.
- Anchor the band to a high point. Go into a seated position.
- Grab the loop of the band and pull your upper arm to your side.
- Stand on band with feet hip-width, holding handles with palms facing in.
- Hinge at hips, keeping back flat and elbows close to ribs.
- Pull handles toward torso, squeeze back, then lower slowly with control.
- Stand sideways to anchor and hold band with arm slightly extended.
- Pull arm across your body in a smooth arc without rotating torso.
- Squeeze chest at end range, then return slowly with control.
