Muscle groups



Hold a light resistance band, palms facing up, elbows against your sides and hands about shoulder width apart. Flex your elbows to 90 degrees so your forearms are parallel to the floor.

Begin by retracting your scapula (squeezing your shoulder blades back) and externally rotating your shoulders, pulling the band part, while keep your elbows tight to your sides.

Pause at your end range of motion and slowly return to the start. Repeat for Repetitions.

Keep your elbows at 90 degrees, wrist straight and shoulders down throughout the movement.

Movement Group


Required Equipment

Resistance Band

Progressions And Regressions