Chair Resistance-Band Seated Reverse Butterfly

- A sturdy chair without armrests
- A wall for anchoring the resistance band
1. Setup:
- Sit on the edge of the chair with your feet flat on the floor, hip-width apart.
- Position the chair about a foot away from a wall.

2. Anchoring the Band:
- Take the resistance band and secure it behind you on the wall at a height just above your shoulder level. Ensure it’s stable.

3. Positioning:
- Hold the ends of the resistance band in each hand, bringing your arms straight out in front of you at shoulder height.
- Your palms should be facing each other.
- Maintain a straight back and engage your core for stability.

4. Movement:
- Slowly pull the resistance band apart by moving your arms out to the sides.
- Keep a slight bend in your elbows as you do this.
- Squeeze your shoulder blades together at the peak of the movement, feeling the tension in your upper back and shoulders.

5. Return:
- Gradually return to the starting position by bringing your arms back to the midpoint, controlling the tension in the band.

6. Repetitions:
- Aim for 10-15 repetitions and complete 2-3 sets based on your comfort and strength level.

Tips:

- Keep your head level and avoid leaning forward; maintain an upright posture.
- Focus on slow and controlled movements to maximize effectiveness.
- If you feel any discomfort in your shoulders, reduce the resistance or the range of motion.

Safety:

- Ensure the resistance band is securely anchored to avoid slippage during the exercise.
- If you're new to resistance training, consider starting with a lighter band and gradually increasing resistance as you get stronger.