- Loop the band around your mid-back. The ends of the bands should be around your hands between your thumb and pointer finger.
- This exercise can be done from the knees or the toes depending on experience level.
- Begin by breaking at the elbows until your upper arm is by your side. Then extend at the elbows back into the top position.
- Attach the band to an anchor point that is about shoulder height. Take a few steps away until the band is taut.
- Extend your shoulder joint and elbow across your body until your arm is fully extended.
- Attach the band to an anchor point that is about shoulder height. Take a few steps away until the band is taut.
- Extend your shoulder joint and bring your arm across your body until you feel a contraction in your pecs.
- Stand sideways to anchor, hold band with arm slightly bent and palm turned inward.
- Bring arm across chest in a sweeping arc while keeping internal rotation.
- Squeeze chest at end range, then return slowly under control.
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