- Stable anchor point (like a door frame or a sturdy post)
1. Setting Up:
- Secure one end of the resistance band to a stable anchor point at about waist height.
- Stand facing the anchor point, holding the other end of the band with both hands.
2. Body Positioning:
- Stand with your feet shoulder-width apart.
- Slightly bend your knees.
- Keep your back straight and engage your core muscles.
3. Starting Position:
- Hold the resistance band with both hands, palms facing each other, arms extended straight out in front of you at shoulder height.
- Make sure your elbows are slightly bent.
4. Performing the Movement:
- Pull the band towards your body by bending your elbows and drawing them back.
- Keep your elbows close to your sides as you pull the band.
- Squeeze your shoulder blades together at the end of the movement.
5. Return Movement:
- Slowly extend your arms back to the starting position while keeping control of the band.
- Avoid letting the band snap back quickly.
6. Repetitions:
- Aim for 10 to 15 repetitions.
- Rest for 30 seconds to a minute before repeating for 2 to 3 sets.
Tips:
- Focus on controlled movements rather than speed.
- Breathe out as you pull the band in, and breathe in as you extend your arms back.
- If you find the exercise too easy, try using a band with more resistance.
