1. Starting Position:
- Stand upright with your feet shoulder-width apart. If using a resistance band or cable machine, secure it above your head.
- Extend your arms overhead with your palms facing forward or toward each other.
2. Engagement:
- Engage your core by tightening your abdominal muscles.
- Keep your shoulders relaxed and away from your ears.
3. Movement:
- Pull your arms down toward your sides in a controlled manner, bending your elbows to approximately 90 degrees.
- Focus on squeezing your shoulder blades together as you pull down.
- Keep your chest lifted and avoid leaning forward or arching your back.
4. Return:
- Slowly return your arms to the starting position, maintaining control throughout the movement.
- Avoid letting your arms simply drop; keep resistance throughout the range of motion.
5. Repetitions:
- Aim for 10–15 repetitions, depending on your fitness level.
- Perform 2–3 sets with 30-60 seconds of rest in between.
6. Form Check:
- Ensure your neck is relaxed and not strained.
- Focus on your back muscles, not your arms, doing the work.
- Maintain a steady and controlled pace, avoiding any jerking movements.
7. Cool Down:
- After completing your sets, gently stretch your arms and back to promote flexibility and recovery.
Note: Always listen to your body. If you experience pain or discomfort, stop the exercise and consult a fitness professional.
